How Your Rotator Cuff (Should) Function
Your rotator cuff provides both mobility and stability to the shoulder joint, allowing for a wide range of movements while keeping the joint secure. The health and integrity of the rotator cuff are essential for maintaining shoulder function and preventing injuries!
To better understand how the parts of the rotator cuff function, Maurice Harden of Dynamic Fitness shares the anatomy and movements you can integrate into your workouts to help it stay healthy.
Anatomy of the Rotator Cuff
Alright, the rotator cuff is a group of muscles and their associated tendons that play a crucial role in shoulder movement and stability. These muscles are the supraspinatus, infraspinatus, teres minor, teres major, and subscapularis. Each muscle originates from the scapula, or shoulder blade, and attaches to the head of the humerus, the upper arm bone.
The supraspinatus muscle is located at the top of the shoulder and is responsible for initiating the abduction of the arm or lifting the arm away from your body. This muscle passes under the acromion, a bony projection on the scapula, making it susceptible to impingement and injury.
You'll find the infraspinatus muscle is situated below the supraspinatus and covers the back of the shoulder blade. It is supposed to facilitate the external rotation of the arm, allowing you to rotate your arm outward. (A key movement for many athletes.) This muscle works in conjunction with the teres minor to perform this function properly.
Now, the teres minor is a small, narrow muscle located below the infraspinatus. It is meant to assist in the external rotation of the arm and helps stabilize the shoulder joint. It is small, yet mighty. Despite its small size, the teres minor plays a significant role in the overall function of your rotator cuff!
Your teres major is just as important as teres minor. This muscle extends from the inferior posterior scapula to the groove of the humerus. When it’s firing properly, it functions synergistically with the latissimus dorsi extending, adducting, and internally rotating the humerus.
The subscapularis muscle is the largest and strongest of the rotator cuff muscles. It is located on the front of the scapula and is responsible for the internal rotation of your arm. When working properly, you can move or turn your arm inward – without pain. This muscle also contributes to the stability of the shoulder joint by holding the head of the humerus in place within the shallow socket of the scapula.
This musculature and the corresponding tendons (should) work together so all of these parts of the rotator cuff function well. If even one part isn't working as it should, the whole balance is off which can lead to limited range of motion and joint mobility.
Common Rotator Cuff Issues or Injuries
Many people come to our studio with frozen shoulder, or adhesive capsulitis, a condition where the shoulder becomes stiff and painful, often due to prolonged immobility following an injury or surgery. This can severely limit the function of the rotator cuff and the overall mobility of the shoulder joint.
Another frequent problem is rotator cuff tears. These can be partial or complete and are often caused by acute injuries, such as falling on an outstretched arm, or by degenerative changes over time. Symptoms include weakness, pain, and limited range of motion in the shoulder.
One common issue we see related to the rotator cuff is tendinitis, which occurs when the tendons in the rotator cuff become inflamed or irritated. This condition often results from repetitive overhead activities (think: throwing a ball) and can cause pain and swelling in the shoulder.
Impingement syndrome is also a pretty common shoulder issue. It happens when the rotator cuff tendons are compressed during shoulder movements, leading to pain and inflammation. This condition is commonly seen in athletes and individuals who perform repetitive lifting or overhead activities.
Lastly, bursitis, or inflammation of the bursa (a fluid-filled sac that reduces friction between tissues), is another condition that can affect the rotator cuff and your performance. When doing functional fitness assessments, we often see it coexist with tendinitis. It can cause significant shoulder pain and/or tenderness, especially when moving the arm.
Recommended Exercises for Your Rotator Cuff
Muscle Activation Techniques (M.A.T.) helps with the stability of the 3 joints that are in the shoulder. M.A.T. helps to promote proper alignment and biomechanics of the shoulder to keep stress off of the rotators. This fitness assessment allows us to see how your body is currently functioning, determining which muscles are hindering your ability to move your best.
We’re not just going to jump into working out; that’s how injuries occur or can get worse. Once we see how your rotator cuff is working, we'll create a customized treatment & rehab plan that will help you restore proper function. This may include these exercises:
Shoulder Blade Squeeze: Sit or stand, squeezing your shoulder blades together and holding for a few seconds.
Doorway Stretch: Place your hands on a door frame and gently lean forward to stretch the front of your shoulders.
External Rotation with Resistance Bands: Attach a resistance band (one of my favorite workout tools) to a doorknob and rotate your arm outwards while keeping your elbow close to your body.
Internal Rotation with Resistance Bands: Similar to the external rotation, but rotate your arm inwards.
Wall Push-Ups: Perform push-ups against a wall to reduce strain while strengthening shoulder muscles.
Lateral Raises: Lift dumbbells or bottled water in each hand, raising your arms out to the sides until shoulder height.
Maintaining Rotator Cuff Functionality
Understanding and caring for your rotator cuff is crucial for maintaining shoulder health and overall mobility. Whether you're dealing with an existing issue or looking to prevent future injuries, Dynamic Fitness in Tampa, FL, is here to help. M.A.T. can make a significant impact on your movement and performance.
Led by Maurice Harden, our expert team offers personalized fitness plans to strengthen and protect your shoulders. Why live in pain and miss out on the activities you enjoy — take proactive steps today! Visit us to restore your rotator cuff to how it should be working. Here at Dynamic Fitness exercise is our best medicine!