Rotor cuffs, rotary cups, “my rotator” - you
name it, I’ve pretty much heard all the misnomers for the group of muscles and
tendons surrounding your shoulder joint called the Rotator Cuff. Most people
have either heard of it or think they know something about it. Since it’s a
pretty crucial area for people of all ability levels, especially those who push
themselves in wheelchairs, I thought it might be helpful to clear the air about
the Rotator Cuff.
WHAT
IT IS: The Rotator Cuff (also commonly designated RTC)
is a group of 4 muscles and their respective tendons encapsulating the shoulder
joint.
WHAT
IT DOES: Holds and helps
stabilize the upper arm bone (the humerus) in the shallow socket of the
shoulder bone (the scapula or shoulder blade). Secondarily, it also helps lift
and rotate your arm (think of holding your arm out to your side and turning it
palm up to palm down...that’s using your RTC!)
WHY
IT’S IMPORTANT: We utilize the RTC all
throughout our day when we use our arms for activities like propelling, styling
our hair, getting dressed, putting a seatbelt on, or hooking an arm around the
armrest to weight shift, etc. Since we utilize the RTC so frequently, it is
prone to injuries such as tendonitis, bursitis and muscular tears. Making every
effort to keeping this group of muscles strong and mobile is key to reducing or
preventing risk for injury.
HOW
TO KEEP IT STRONG: If you currently have
no pain or dysfunction in your RTC, here are a few exercises using resistance bands, to help keep your
cuff strong. (Resistance bands are affordable, lightweight and can come in various strengths. There are also accessories like rubber grip handles and loops, for those with limited hand function.)
External Rotation using a band: stand or sit with good posture, feet hip width apart. Hold the band in both hands, palms up. Bend your elbows so they touch either side of your waist. Keeping your elbows against your body, rotate your hands outward. Stop just before your elbows come away from your sides. Slowly return to start position. Perform 2 sets of 15 repetitions.
External Rotation using a band: stand or sit with good posture, feet hip width apart. Hold the band in both hands, palms up. Bend your elbows so they touch either side of your waist. Keeping your elbows against your body, rotate your hands outward. Stop just before your elbows come away from your sides. Slowly return to start position. Perform 2 sets of 15 repetitions.
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Start Position |
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Finish Position |
Internal Rotation with a band: attach one end of the band to a
door, spindle or piece of machinery. If using right hand, stand or sit
alongside where the band is attached (not facing it) with right side closest to
the band. Holding the band in the right hand, move out until there is some
tension. Keeping your elbow bent and in contact with your waist, pull your hand
inward towards your body (as if to put your hand on your belly button). Slowly
return to start position. Perform 2 sets of 15 repetitions PER SIDE.
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Start Position |
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Finish Position |
HOW
TO KEEP IT MOBILE: Keeping muscles mobile
is crucial to prevent injury and the RTC is no exception. Considering these
muscles also play a role in our posture, having good posture will go a long way
in keeping the RTC healthy as well! These stretches should provide a mildly
uncomfortable “pulling” sensation but NOT pain.
Doorframe stretch: For stretching across the chest and front part of the shoulder. Find a doorframe and sitting just outside of it, place your lower arms and hands on either side. You may have to roll forward slightly and/or gently lean forward. Hold for 45-60 seconds, switch feet and repeat. Perform 4-6 repetitions. This can be done with both arms, looking straight ahead or for more stability, one arm at a time, looking over opposite shoulder.
Doorframe stretch: For stretching across the chest and front part of the shoulder. Find a doorframe and sitting just outside of it, place your lower arms and hands on either side. You may have to roll forward slightly and/or gently lean forward. Hold for 45-60 seconds, switch feet and repeat. Perform 4-6 repetitions. This can be done with both arms, looking straight ahead or for more stability, one arm at a time, looking over opposite shoulder.
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One-arm stretch |
These are just a few basic ways to strengthen
and stretch the RTC to keep it healthy. For those who rely on their arms to
also do the work of their legs, this is not a muscle group to be ignored!
About the Author: Kate Helfrich, PTA, Certified Exercise Physiologist, ACSM is the founder of Merge Fitness which provides in-home one-on-one
personal training sessions to individuals of all ability levels in the Bucks
and Montgomery county, PA areas. For more information, email
mergefitnessllc@gmail.com.
References:
- http://www.mayoclinic.org/diseases-conditions/rotator-cuff-injury/home/ovc-20126921
- http://orthoinfo.aaos.org/topic.cfm?topic=a00064
- https://medlineplus.gov/rotatorcuffinjuries.html
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