Exercise of the Month: External rotation
The rotator cuff is a group of four muscles and their tendons that provide movement and support to the shoulder joint. These muscles include the supraspinatus, subscapularis, infraspinatus and teres minor, which control the arm in different directions.
Because the rotator cuff can be prone to weakness and injury, adding exercises such as external rotation can help prevent future problems. It is one of several effective movements that over time can increase overall stability of the shoulder, improving strength and range of motion.
Technique: Using a secured resistance band, bring the upper arm to the side of the body, elbow bent to 90 degrees. The forearm may be positioned across the body as shown on the left in the photo, or, directly in front of the body if flexibility is an issue. Keeping the upper arm in place, slowly begin moving the forearm outward (abduction, on right in photo). Because the degree of abduction can vary from person to person, a good rule of thumb is to pause at the point where you have reached your fullest range of motion rather than try to force the forearm beyond its capability. To complete the repetition, slowly return to the starting position.
Tips
While muscle fatigue is a normal occurrence when working out, you should never experience pain. Muscle recovery usually occurs within 36 to 48 hours, beyond this can be a red flag. Pain can be the result of improper form, resistance that is too great, overtraining or from existing shoulder or rotator cuff problems. If unsure, checking with your doctor before attempting this exercise is recommended.
To avoid doing too much too soon, start with two sets of 10 repetitions per arm daily or every other day to familiarize yourself with proper form. Add sets and/ or repetitions gradually as you become stronger.
Rotator cuff exercises are often performed with improper form, which only detracts from potential benefits. Common mistakes include using resistance that is too light or too heavy, twisting the torso during abduction and neglecting to move in a slow, controlled manner. Be sure to keep the upper arm close to the body. If your elbow tends to pull away from the body, place a small rolled up towel between the elbow and side, holding it in place.
External rotation can be performed seated rather than standing, or while lying on your side on a bench or floor and using a dumbbell for resistance. Health clubs typically have weight-loaded cable machines that can also be utilized for rotator cuff exercises.