5 Easy Rotator Cuff Exercises You Should Do To Prevent Injury

The fact that the rotator cuff is a crucial part of our body is a given. In fact, the four muscles that make up the rotator cuff – the supraspinatus, infraspinatus, teres minor, and subscapularis - are key to the functioning of our shoulders.

Needless to say, we all know the importance of the shoulders during workouts – you get the picture. And yeah, while the shoulders have plenty of freedom when it comes to the movement they’re also prone to dislocations for the very same reason. And as we age, the chances of us experiencing a rotator cuff tear becomes more common. Are tears preventable? Of course, which is exactly where rotator cuff exercises come in!

Flexibility and strength are one of the key components of a formidable rotator cuff, whose exercises include a lot more than the basic internal and external rotation routines. However, while age undoubtedly exposes the rotator cuffs to injury, the most common way is human error – namely incorrect postures during exercise and exerting too much pressure of the cuffs while going about everyday chores.

Bottom line – the key to strong rotator cuffs involves effort and a wee bit of caution. With that in mind, let’s take a look at 5 effective shoulder workout tips you should definitely try to strengthen your rotator cuffs.

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#1 Doorway Stretch

Believe it or not the door in your very house is the doorway to strengthening your rotator cuffs as well as relieving your body of all its aches and pains. Another positive is that the door allows you to maintain your balance, leaving you free to focus entirely on your stretches.

Sets: 2

Reps: 10

Step 1: Work up your muscles by standing at an open doorway and spreading your arms at the side.

Step 2: Grab the sides of the doorway with each hand at or below shoulder height and establish a firm grip on them. Proceed to lean forward through the doorway until you feel a light stretch.

Step 3: Maintain your posture in such a way that you have a straight back as you proceed to lean and begin shifting your weight onto your toes. Keep it up until you feel a stretch in the front of your shoulder.

Next Up: High-to-Low Rows

#2 High-to-Low Rows

Another great shoulder exercise has got to be the high-to-low rows. The best part is that it can not only be practiced in the gym but also in the sanctity of your own home. All you need is a band or a cable column (if you’re at the gym). Oh, and it’s also great for your neck too!

Sets: 3

Reps: 10

Step 1: Fasten a resistance band to something sturdy and position it slightly above shoulder height. Make sure you secure the band well to avoid the risk of it coming loose.

Step 2: Get down on one knee and make sure the rested knee is in alignment with your body. Rest your other hand on your raised knee.

Step 3: Stretch out your arm and grab the band securely. Pull your elbow toward your body while keeping your back straight and proceed to give your shoulder blades a good squeeze before easing yourself into your original position.

Next up: Side-lying External Rotation

#3 Side-lying External Rotation

Research has found that the side-lying external rotation exercise is excellent for improving one's scapular muscle balance and stability. It’s also a proven way to strengthen your rotator cuff and reduce the risk of shoulder injuries.

Sets: 3

Reps: 10

Step 1: Lie down on your arm and proceed to bend the elbow of your free arm to 90 degrees before you rest it on your side.

Step 2: Grab a light dumbbell in your free hand and proceed to slowly raise it to the ceiling.

Step 3: Keep the dumbbell aloft for a few seconds before reverting to your original stance.

Next up: Reverse Fly

#4 Reverse Fly

The Reverse Fly works the body’s upper back and shoulders with the help of dumbbells that aid in building muscles in the two areas. However, one needs to practice with caution to avoid injury.

Sets: 3

Reps: 10

Step 1: Grab two light dumbbells and adopt a stance with your feet shoulder-width apart and your knees slightly bent.

Step 2: Bend forward slightly at the waist while keeping your back straight before proceeding to raise the away from your body while making sure your elbows are not locked.

Step 3: Give your shoulder blades a good squeeze while making sure not to raise your arms above shoulder height.

Next up: Lawn Mower Pull

#5 Lawn Mower Pull

This testing exercise got its name from its movements that resemble starting a lawnmower, and mind you, this exercise is as challenging as mowing your lawn but is also highly effective. Besides being highly effective in developing the rotator cuffs, this full body exercise is also excellent in melting fat.

Sets: 3

Reps: 10

Step 1: Stand with your feet shoulder-width apart and place one end of a resistance band under the foot of your arm of choice. Hold the other end with your free arm so that the band stretches diagonally across your body.

Step 2: Bend slightly at the waist and make sure the hand holding the band is parallel to the opposite knee while keeping your other hand on your hip.

Step 3: Mimic starting a lawn mower and straighten your body while pulling your elbow across the ribs in slow motion. Keep your shoulders relaxed and while you give your blades a good squeeze.