The problem is that most individuals skip these basic exercises and focus on the bigger movements, which can lead to imbalances. “Throwers Ten program” is a popular baseline exercise program used for overhead athletes. When searching for rotator cuff exercises, there are some basic exercises that are very common and will always come to the top of the search. Proprioception is the sense of knowing the body’s position relative to space.

The exercises should be focused on being completed with higher repetitions and good efficiency, especially upon fatigue.įocus and awareness of shoulder positioning are also important so that the individual can learn a sense of proprioception. Light resistance is best used for exercises as heavier resistance is used when targeting the bigger muscles. The rotator cuff and scapular musculature are best trained through coordination drills that require sustaining and executing certain movements, which require the combination of force production and timing. How To Train And Strengthen The Rotator Cuff There is a fine balance between both for a proper functioning shoulder. There is a difference between shoulder strength and shoulder stability, as with anything in the human body, strength and stability are two different components that aren’t mutually exclusive. The rotator cuff muscles not only need to demonstrate good function within their isolated movements but more importantly need to work in synergy with each other to control the shoulder. The deltoid, traps, and pectoralis function more for the purpose of power and strength. The rotator cuffs are responsible for the fine adjustments in the movement of the joint rather than the gross movements. They are generally smaller compared to the other muscles in the shoulder and work solely to coordinate movements to stabilize the shoulder joint. The muscles of the rotator cuff originate on the scapula and insert onto the head of the humerus. Too often, the function of the rotator cuff is misunderstood. If you refer to the Fueling Fast Blog and revisit the article written about shoulder stability, you can brush up on some of the background of the anatomy and physiology.

Often, imbalances are present which contribute towards injuries consisting of rotator cuff tendinopathy, rotator cuff tears, labral tears, bicep tendinopathy dislocations, and the early onset of arthritic and degenerative changes at the joint. The shoulder is one of the more dynamic joints in the human body in that it requires an incredible balance of mobility and stability.

Isometric exercises for shoulder