What is the rotator cuff?
The rotator cuff is a group of tendons and muscles surrounding the shoulder joint. These tendons attached muscles form the shoulder blades and ribs to the upper arm bone. Together, this helps rotate the arm in the socket, and that connection of muscles and tendons is the rotator cuff.
Why is it important to strengthen it?
Having a strong rotator cuff can prevent injury (which is common in this part of the body). Raising your arms is a huge part of what the rotator cuff does, so having healthy cuffs means you’ll be able to lift your arms without pain and limited range of motion.
How do I strengthen my rotator cuff?
Try:
1a. Goal post arms while you draw the shoulder blades together behind you
1b. Or, a doorway stretch. Hold onto either sides of a doorway as you “walk through” and stretch your chest
2. External rotation exercises: hold a light dumbbell in your hand (palm face up at your waist in front of you, with arm at 90 degrees), and keeping your elbows hugged into your side body, rotate the dumbbell outwards, then pull it back in front of your body
3. Reverse fly
Can I injure my rotator cuff?
Yes! And it is quite common. Pushing off with your arms, repetitive reaching, and forceful arm movements can cause a tear, inflammation (tendonitis), or bursitis. Pushups, swimming, painting, throwing sports, pushing yourself out of a chair, and falling on outstretched arms are some things that can cause a rotator cuff injury.
To avoid a rotator cuff injury in yoga, DO NOT listen to the cue of “pull your shoulders down your back” when your arms are reaching up.
Stretch your chest!
And be careful with weight bearing exercises on the upper body. Have a slight external rotation in your arms when in plank (and find what works best for your body so nothing feels pinched or restrictive- you might need your hands to placed a bit wider). Use your muscles to help and keep your strong. Engage your core, think about the triceps doing work, and notice how much lighter it feels in your shoulders.
