The rotator cuff is the primary muscle complex involved in stabilising your shoulder. Dysfunction and weakness in these muscles could be limiting your training and shoulder development.
Studies have shown rotator cuff dysfunction is predictive of Injury and sporting performance. Issues with the rotator cuff are not just limited to the gym.
Throwing and upper limb sports such as cricket, tennis and golf can also cause impingement and irritation of the rotator cuff tendons as well as hard physical jobs. All of which will slow your progress toward global sporting domination or beating your mate round nine holes at the weekend. Below are a few strengthening exercises.
1. SHOULDER STABILITY EXERCISE
Start in the low plank position and push off from the floor into the high plank. Make sure that you engage your core and keep your hips as stable as possible. Then return to the low plank position and repeat. Alternate between starting with your left and right arm.
Repeat this exercise 10 to 12 times per side and do a total of three sets.
Good to know: “This is also a good warm-up exercise before an upper body workout,” says Viktoria Wolffhardt.
2. STRENGTHEN YOUR ROTATOR CUFF
Stretch a resistance band between your forearms. Move your left and right shoulder in circles in both directions along the wall. You can do this exercise at different heights to stimulate your muscles more. Repeat the exercise 10 to 12 times on each side and do a total of three sets.
3. ARM CIRCLES WITH WEIGHTS
Stand with your feet hip-width apart and hold a lightweight (for example, one-litre water bottle) in your left and right hand. Let your arms hang loosely at your sides and lift the bottles upward making small circles until they are in a horizontal position. Briefly hold this position and then slowly lower your arms again.
Repeat this exercise 10 to 12 times per side, alternate between forward and backward circles. Do a total of three sets per side.
Be careful: “Make sure you do not arch your lower back. Pull your chin back a bit, so that your back stays straight through the exercises.”
Nellie Nthiga, BDM, Chiropractic & Physiotherapy Health Centre.
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