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The rotator cuff is comprised of four different muscles that attach the bones to the shoulder and also form a protective shield over it. With the range of motion that it provides, the rotator cuff plays a key role in almost every movement that you perform in your daily routine.
This muscle group is in constant motion throughout the day, and with the amount of stress it is put under, there is a high chance of a tear or a trauma that could lead to extreme shoulder pain. This makes strengthening and conditioning of your rotator cuff a quintessential task. Moreover, this improves the overall flexibility of the shoulder joint.
However, take care that you do not overload your shoulder. Overloading the shoulder is not an effective way to strengthen the rotator cuff and could lead to serious shoulder injury. Always warm up before the shoulder workout routine and do not hyperextend the muscle.
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Let us dive in deeper and take a closer look at five exercises that you could add to your workout regime and strengthen your rotator cuff.
#1 Pendulum
The pendulum not only strengthens your rotator cuff but also works to a great extent in conditioning other parts of the shoulder joint. With its simplistic nature, the pendulum could be performed by people of different age groups and diverse skill levels.
Instructions
Step 1: Stand next to a table and place an arm on the table. The distance between the feet should slightly be greater than the width of the shoulder.
Step 2: Bend the hips towards the floor and let the free hand suspend freely. Shift your weight sideways and from front to the rear allowing the arm to have a free swing.
Step 3: Then, you could even move your arms in a circle for a complete range of motion. Ensure that the shoulder muscles are not strained while performing this movement.
Repeat the motion for a fixed duration of time and perform the exercise for the recommended number of durations.
Important tip: The pendulum exercise comes in a lot of variations, and this could even be performed using weights for a more intense training routine.
Next up: Reverse Fly.
#2 Reverse Fly
The reverse fly exercise not only targets the rotator cuff and other shoulder muscles but is also an effective lower back exercise.
Instructions
Step 1: Stand with slightly bent knees. Ensure that the distance between the feet is approximately equal to the width of the shoulder. Then, slightly bend forward with a straight back.
Step 2: Hold the dumbbells in both hands and extend them such that they move away from the body.
Step 3: Pause in the above position for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Do not move the arms above the shoulders. Also, do not overload the weights as it could lead to a serious injury.
You could also perform the reverse fly without using any free weights.
Next up: Face Pull.
#3 Face Pull
Face pull is an intermediate level exercise and is ideal for strengthening the deltoid muscles in the shoulder area. In addition, this exercise works with precision on the rotator cuff and thereby, strengthens and conditions the muscles group.
Instructions
Step 1: Stand straight in front of a high pulley that has a handlebar attachment. Attach an appropriate weight and pull the weight towards your face. Ensure that the arms are always parallel to the floor.
Step 2: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of durations.
Important tip: Do not overload the weights as this could lead to injury. Moreover, overloading the weights is not an ideal strategy to improve the overall strength of the rotator cuff.
Beginners are advised to perform this exercise under expert supervision.
Next up: Lying Dumbbell External Rotation.
#4 Lying Dumbbell External Rotation
This dumbbell exercise promotes the rotary movement in the shoulders and increases the overall stability of the shoulder muscle group. In addition, this also reduces the risk of a shoulder injury.
Instructions
Step 1: Lie on the side on the other shoulder. Hold the dumbbell and position it in front of the torso such that the elbow makes a 90-degree angle.
Step 2: Slowly move the elbow in an arc such that the arm is above the body and is perpendicular to the floor. Do not use any additional momentum and only use your arms and shoulder for this exercise.
Step 3: Hold it for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Do not use heavy weights while performing this exercise. Always ensure that the same angle is maintained throughout the exercise.
The dumbbell external rotation could also be performed while standing for variable resistance.
Next up: Inverted Row.
#5 Inverted Row
Ideally, the inverted row is used to build the back strength, but this exercise also improves the overall conditioning of the rotator cuff in the shoulder. The inverted row is a simple exercise and could be performed by both beginners and experienced trainers.
Instructions
Step 1: Position a bar such that it offers enough separation for you to stretch and extend the body.
Step 2: Hold the bar while hanging underneath it and ensure that the palms are positioned away from the body. The width of the grip should be approximately equal to the width of the shoulder.
Step 3: Flex the arms and move the body towards the bar until the chest almost touches the bar.
Step 4: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: You could also use a smith machine to position the bar.
Let us know how these exercises have helped you in the comments below!
