| A good suggestion that I would have for any person | | | | Week 3: 3 x 12 |
| who does strength training is: "make sure you have | | | | Week 4: 3 x 12 |
| shoulder stability and rotator cuff exercises in your | | | | The tempo that you will use is a regular rhythm of |
| program at least once a week throughout the year." | | | | 2-0-1 (2 seconds down, 0 seconds on the bottom, 1 |
| The shoulder joint is an extremely mobile joint due to | | | | second up). |
| the fact it sacrifices stability. The shoulder joint has | | | | Exercise #1: Floor - Scapula Support |
| many factors that help increase its stability, none more | | | | This is the first exercise I use to promote stability in the |
| important than the rotator cuff muscle group. | | | | shoulder joint. This exercise enhances postural |
| There are four rotator cuff muscles in the shoulder | | | | awareness and ensures appropriate motor patterns |
| which play a vital role in stabilising the arm into the | | | | as it flattens the scapulas against the rib cage |
| shoulder capsule. If these muscles become weak | | | | preventing scapula winging. This exercise requires no |
| there is an increased likelihood that an injury will occur, | | | | movement therefore you should HOLD this position for |
| commonly a rotator cuff tear or in a severe case a | | | | 20sec and repeat this exercise 3 times. |
| dislocated shoulder. | | | | Exercise #2: Floor - Scarecrows (BW) |
| It is common to see rotator cuff exercises included | | | | Scarecrows are used to strengthen upper back and |
| ONLY in a shoulder rehabilitation program. While these | | | | shoulder musculature, while encouraging good scapula |
| exercises are fantastic for rehabilitation, they have a | | | | positioning and sequencing assisting the |
| vital role in injury reduction. Strengthening the rotator | | | | scapulo-humeral rhythm decreasing the likelihood of |
| cuff will assist in overall strength of the shoulders as it | | | | shoulder impingements. To begin with, the exercise |
| will give you more control which will allow you to lift | | | | should be performed without any weights. Once |
| heavier weights for exercises such as Bench Press. | | | | correct sequencing has been established light |
| Rotator cuff muscles are very active when your arms | | | | dumbbells can be used (1-4kg). |
| are above your head for example taking a mark in | | | | Exercise #3: Db Straight Arm Raises |
| AFL. This is due to the scapulo-humeral rhythm where | | | | This is the first exercise I use to start strengthening the |
| the shoulder blade and the humerus move at different | | | | rotator cuff muscle group. It is basically the same |
| ratios allowing the correct tracking of the shoulder | | | | action as a tennis back hand and for someone who |
| blade. If incorrect tracking occurs the client can | | | | has never completed external rotation work, it will be |
| succumb to injuries such as shoulder impingements or | | | | good to start on 2 or 3 kg. The average person will |
| AC joint separation. | | | | perform it with 4kg. |
| For this article, I am going to give you the basic | | | | Exercise #4: Db Diagonal Supraspinatus |
| progression of exercises that will build stability and | | | | Db Diagonal Supraspinatus is used to strengthen the |
| strength. These exercises are simple and are | | | | supraspinatus muscle and stability by improving the |
| beneficial for all clients, whether they are elite athletes, | | | | length-tension relationship of the rotator cuff muscles. |
| young athletes, or simply a fitness client. | | | | Improving this relationship will improve the amount of |
| There are five exercises all together. The order of | | | | force that can be exerted by the rotator cuff muscles |
| these exercises will firstly promote stability and the | | | | especially the supraspinatus. This exercise should be |
| correct sequencing of the shoulder joint. Secondly it will | | | | completed with light weights, I recommend starting with |
| promote strength for the rotator cuff muscles. I | | | | 3kg. |
| recommend that you perform one of these exercise's | | | | Exercise #5: Db High External Rotation |
| at least once a week and if you follow the order | | | | The high position of this exercise makes it the best for |
| provided the risk of shoulder injury will decrease. Once | | | | above head sports, but exercises 1-4 are important for |
| you have completed all of these exercises, simply | | | | building the base strength needed prior to performing |
| start all over again but with more weight. | | | | this exercise. You will probably start on 3kg and only |
| I generally use the following repetition ranges for 4 | | | | move up small amounts. I think of this as more of a |
| weeks: | | | | control exercise, so do not worry about the weight too |
| Week 1: 2 x 10 | | | | much. |
| Week 2: 3 x 10 | | | | |