Rotator Cuff Exercises
Article by John Miller
Rotator Cuff Exercises
Why is Rotator Cuff Exercise Important?
Many muscles are involved in shoulder movement, and all work together, but strengthening the rotator cuff is incredibly essential. Your rotator cuff is the primary stabiliser of the shoulder joint.
If the ball of the upper arm sits abnormally, abnormal stress is placed on surrounding tissue and may cause gradual injury. Strengthening the rotator cuff helps prevents common rotator cuff injuries, including tendinopathies, rotator cuff tears, and shoulder impingement syndrome.
Age-related changes in rotator cuff tendons leave them less elastic and more susceptible to injury. There is also a gradual loss of muscle mass that occurs with ageing, which can be
What are your Rotator Cuff Muscles?
The supraspinatus is located at the top of the shoulder and abducts the shoulder – it raises the upper arm and moves it away from the body.
The subscapularis is at the front of the shoulder – it internally rotates the shoulder.
The infraspinatus and teres minor are in the back of the shoulder – they externally rotate the shoulder.
Each rotator cuff muscle moves the shoulder in a separate direction. However, as a muscle team, the rotator cuff muscles work together to stabilise the shoulder joint.
Strengthening the biceps helps prevent injury. The long head of the biceps tendon that runs over the top of the humerus and connects at the top of the shoulder joint helps stabilise the shoulder joint. By lifting something substantial, overloading your biceps may cause biceps tendon overload, resulting in bicipital tendinopathy.
Strengthening the rotator cuff muscles is essential, but premature strengthening can delay healing and cause more pain. For specific advice regarding injury-appropriate rotator cuff strengthening, please seek the professional advice of an experienced shoulder physiotherapist.
Scapular Stabilisation Exercises
Rotator cuff exercises are rarely effective in isolation. To address any deficiencies, you should have your scapular stability assessed and undertake scapular stabilisation exercises. Your physiotherapist will prescribe appropriate exercises following your scapulohumeral rhythm assessment. You should seek the professional advice of an experienced shoulder physiotherapist to have your shoulder accurately assessed and managed.
Common Shoulder Pain & Injury Conditions
Shoulder problems are a common source of discomfort and disability, affecting individuals of all ages and lifestyles. The shoulder joint, one of the most mobile joints in the human body, is prone to various issues arising from injuries, overuse, or underlying conditions.
Common shoulder problems include: rotator cuff tears, shoulder impingement, frozen shoulder (adhesive capsulitis), shoulder instability, and arthritis.
These conditions can result in symptoms such as pain, stiffness, weakness, limited range of motion, and difficulty performing everyday activities.
Early diagnosis and appropriate treatment, which may involve physiotherapy, medications, injections, or in some cases, surgery, can help alleviate the pain and restore function to the shoulder joint.
Rotator Cuff
- Rotator Cuff Syndrome
- Rotator Cuff Tendinopathy
- Rotator Cuff Calcific Tendinopathy
- Rotator Cuff Tear
- Bicep Tendinopathy
- Shoulder Impingement
- Swimmer's Shoulder
Adhesive Capsulitis
Shoulder Bursitis
Shoulder Instability
Acromioclavicular Joint
Bone Injuries
Post-Operative Physiotherapy
- Subacromial Decompression
- Shoulder Arthroscopy
- Acromioplasty
- Rotator Cuff Repair
- SLAP Repair
- Biceps Tenodesis
- Biceps Tenotomy
- Total Shoulder Replacement
Muscle Conditions
Systemic Conditions
Referred Pain
Shoulder Products & FAQs
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Exercise Balls, Back, Exercise Equipment, Knee, Shoulder
Exercise Ball – 300kg Antiburst
$34.00 – $54.00 -
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Exercise Equipment, Back, Elbow, Foot, Hand & Wrist, Knee, Resistance Band, Shoulder
Resistance Bands Pre-Packed 1.5m
$6.90 – $38.70 -
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Shoulder Pain FAQs
Your Comprehensive Guide to Understanding and Managing Shoulder Injuries
Welcome to the "Shoulder Pain FAQs" page, your go-to resource for understanding various aspects of shoulder pain, injuries, and how to manage them effectively. The shoulder is a complex joint that allows for a wide range of movements, but it is also susceptible to various injuries and conditions that can cause discomfort and limitations in daily activities.
In this comprehensive guide, we will explore the most common shoulder injuries, their causes, and how to identify and treat them. We'll also address frequently asked questions about specific shoulder conditions, providing you with valuable insights into your shoulder health.
When Should You Worry About Shoulder Pain?
Shoulder pain can be caused by numerous factors, ranging from minor strains to more severe injuries. Knowing when to seek medical attention is crucial to prevent further damage and facilitate timely recovery.
More info: When Should You Worry About Shoulder Pain?
6 Common Shoulder Injuries
We'll swing into six of the most prevalent shoulder injuries, shedding light on their causes, symptoms, and appropriate treatment options.
More info: 6 Common Shoulder Injuries
What Causes Shoulder Pain?
Understanding the root causes of shoulder pain is fundamental to addressing the issue effectively. We'll explore the various factors that can lead to shoulder discomfort and how to mitigate them.
More info: What Causes Shoulder Pain?
What is Your Scapulohumeral Rhythm?
The scapulohumeral rhythm plays a vital role in shoulder function and movement. We'll explain what it is and its significance in maintaining a healthy shoulder.
Rotator Cuff: An In-Depth Analysis
The rotator cuff is a critical group of muscles and tendons in the shoulder. We'll dive into its anatomy, functions, and common problems associated with it.
Identifying a torn rotator cuff can be challenging, but we'll provide you with essential signs to look out for and when to seek professional evaluation.
Find out about diagnostic methods for a torn rotator cuff, including whether an MRI is always necessary for accurate diagnosis.
Discover the limitations and challenges you may face if you have a torn rotator cuff and how to manage arm movement during the healing process.
Learn about the possible relationship between a torn rotator cuff and shoulder blade pain, and what it indicates about your shoulder health.
Cortisone injections are sometimes used for shoulder pain, but their effectiveness in treating a torn rotator cuff is a point of interest we'll explore.
We'll provide practical tips and strategies to aid in the healing process of a torn rotator cuff and restore shoulder function more rapidly.
Shoulder Bursitis: Understanding the Condition
What is shoulder bursitis, and how does it differ from other shoulder injuries? Get insights into this inflammatory condition and how to manage it.
Recognising the distinct symptoms of shoulder bursitis can assist in early detection and prompt treatment.
Shoulder Impingement: Causes and Solutions
Understand the concept of the shoulder impingement zone and the factors contributing to rotator cuff impingement and bursitis.
Frozen Shoulder: Overcoming the Stiffness
Discover how to unfreeze a frozen shoulder and regain a full range of motion through effective therapeutic approaches.
Shoulder Dislocation/Instability: Seeking Stability
Explore the causes of shoulder dislocation and instability, and the fastest ways to promote healing and prevent future occurrences.
Find out about treatment options to address shoulder instability and regain stability in the joint.
AC Joint: Identifying and Managing Injuries
Learn how to recognise an injured AC joint and what steps to take for proper care and recovery.
Swimmers Shoulder: Causes and Remedies
If you're a swimmer or engage in repetitive overhead activities, understanding the causes of swimmer's shoulder and how to prevent it is essential.
We hope this comprehensive guide will prove invaluable in your journey to understand and manage shoulder pain and injuries. However, it's essential to consult a healthcare professional for personalised advice and treatment based on your specific condition. Let's dive into the world of shoulder health together!
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Exercise Balls, Back, Exercise Equipment, Knee, Shoulder
Exercise Ball – 300kg Antiburst
$34.00 – $54.00 -
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-
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Exercise Equipment, Back, Elbow, Foot, Hand & Wrist, Knee, Resistance Band, Shoulder
Resistance Bands Pre-Packed 1.5m
$6.90 – $38.70 -
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