Are you feeling weak when performing upper body exercises? If so, when was the last time that you worked the shoulder muscles, specifically, the rotator cuff? Not sure why this matters? The stability of the shoulder joint can make you stronger not just at the gym, but also when trying to reach for something in the kitchen closet.
The impingement syndrome (AKA rotator cuff tendonitis) is one of the most common injuries in sports such as baseball, tennis, volleyball, swimming, among many others. However, it’s also a very common injury among gym regulars.
The shoulder joint is one of the weakest links in the upper body. This is because it has an amazing mobility, but lacks stability. However, stability is what determines how well energy is transferred to the joint when throwing a ball, bench pressing or doing any overhead movea.
Upper body imbalances
The rotator cuff consists of four muscles: supraspinatus, infraspinatus, teres minor and subscapularis. These muscles help to elevate and rotate the arm. “The pain itself is caused when the inflamed bursa (bursitis) or tendon (tendinitis) is pinched under the acromion,” explains Keith Hechtman, founding partner of UHZ Sports Medicine Institute, board-certified in both orthopedic surgery and sports medicine.
A sudden increase in activity may be the culprit, but also one very common among people who don’t work out regularly is the lack of instability and muscle imbalances.
Research from Nova Southeastern University found that people who do weight training on a regular basis (two or more times a week) had less range of motion and more muscle imbalances in their shoulders than people who didn’t lift. However, just four weeks of exercising the smaller shoulder muscles resulted in a significant improved on this area.
Get stronger from inside out
People usually train the muscles that they see such as the pectorals, arms and/or the front and lateral part of the shoulders while the rotator cuff gets unattended. So, if you want to improve your bench press, shoulder press, push-up or even something as simply to lift anything overhead, Hechtman says that strengthening these muscles is essential to restore the normal muscular balance and prevent injuries.
The National Council on Strength & Fitness recommends the following exercises:
1. Internal rotation with theraband : 2-3 sets of 12-15 reps. Attach a theraband to a secure anchor at your hand’s height when your elbow is bent 90 degrees and tucked into your side forming an L-shape with your fist pointing out from your side. Bring your hand holding the theraband toward the front of your body rotating all the way until your palm is touching the front of your midsection. Slowly release and repeat.
2. External rotation with theraband: 2-3 sets of 12-15 reps. For this move simply switch you body from the previous position with your palm starting on your midsection with the theraband across your body. Rotate outwards towards the top of your hand ending with the L-shape held out to the side of your body. It’s the opposite direction of the first move.
3. Shoulder front and lateral arm raises with dumbbells : 3 sets of 10 reps
(Photo credit: Andrew Meade Photography, Inc.; location: Canyon Ranch Hotel & Spa Miami Beach; clothing: Lululemon Athletica)
4. Empty can raise with dumbbells : 2-3 sets of 12 reps.
For these muscles, use a light weight to perform these moves in control and with proper form. Other exercises that target the rotator cuff, deltoids and scapular muscles are push-ups and rowing exercises such as the barbell or dumbbells row and cable row.
If you already have the pain and have been diagnosed, Hechman recommends for starters, restricted activity, applying ice, anti-inflammatories and stretching to reduce inflammation. In the long run, you need to strengthen the muscles and avoid working above the shoulder height for prolonged periods of time.
The same way that a strong core can make any legs workout easier, the rotator cuff muscles strength will do the same for the upper body.