Strengthen Your Rotator Cuff with These 3 Essential Exercises

Following on from our recent video about the functions of the rotator cuff, we’re sharing three targeted exercises that can help you strengthen this crucial muscle group.

Whether you’re an athlete, a fitness enthusiast, or someone looking to improve shoulder health, these exercises are designed to enhance the stability and functionality of your rotator cuff.

Watch the video from Jack below and read on for a detailed how-to of each exercise.

1. Supported Banded External Rotation

Why it works: This exercise isolates the posterior cuff, which is essential for increasing activation and strength. By using a band for resistance, you can effectively target the muscles responsible for external rotation of the shoulder.

How to do it:

1. Attach a resistance band to a stable surface at waist height.
2. Stand with your side to the band, holding it with the hand furthest from the anchor point.
3. Slowly rotate your arm outward, keeping your elbow in place.
4. Return to the starting position and repeat.

2. Sharapovas

Why it works: Named after the famous tennis player, this exercise targets posterior cuff activation in an overhead position. It’s particularly beneficial for those who engage in overhead sports like tennis, volleyball, or swimming.

How to do it:

1. Stand with your feet shoulder-width apart, holding a light dumbbell in each hand.
2. Raise your arms overhead, keeping them slightly bent.
3. Slowly lower the weights behind your head, focusing on engaging the posterior cuff.
4. Return to the starting position and repeat.

3. Step and Press Banded

Why it works: This dynamic exercise incorporates the kinetic chain, ensuring your rotator cuff muscles activate as your body steps and reaches overhead. It’s a great way to integrate full-body movement with shoulder strengthening.

How to do it:

1. Attach a resistance band to a stable surface at waist height.
2. Hold the band in one hand and step forward with the opposite leg.
3. As you step, press the band overhead, engaging your shoulder and core muscles.
4. Return to the starting position and repeat on the other side.

Conclusion

Incorporating these exercises into your routine can significantly improve the strength and stability of your rotator cuff. Remember, consistency is key, and it’s always best to perform these exercises under the guidance of a qualified physiotherapist to ensure proper form and technique. If you need any further assistance or guidance, feel free to reach out to us!

Contact Us if You Need a Hand with Your Rotator Cuff

If you’d like to help with your rotator cuff get in touch. Our physios in Bondi Junction can help.

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