| The shoulder is a complex joint that consists of four | | | | strengthened using an exercise band, a cable or light |
| small muscles. These muscles must be strengthened | | | | dumbbell. External rotation is a rotator cuff specific |
| properly to reduce the risk of injury and have a strong | | | | exercise that I often use with my clients. External |
| healthy shoulder. An exercise program should include | | | | rotation specifically works the infraspinatus muscle and |
| rotator cuff strengthening. Most people think of the | | | | teres minor. This involves the elbow staying tucked in |
| shoulder as being composed of one large muscle but | | | | towards the body as the hand and shoulder externally |
| this is a misconception. The four small muscles that it is | | | | rotates away from body. The resistance should be |
| composed of are the supraspinatus, the infraspinatus, | | | | light but aiming towards muscle fatigue. When the |
| the teres minor and the subscapularis. | | | | shoulder is isolated it can be fatigued quickly since it is |
| Shoulder tears are one of the most common injuries | | | | composed of small muscles. Research shows our |
| that can occur and usually this is age related due to | | | | shoulder is usually stronger internally rotated than |
| degenerative changes. Rotator cuff tears can also | | | | externally rotated. Therefore, it is essential to add |
| happen in activities such as weight lifting and also | | | | external rotation into an exercise program to |
| specific sports that involve throwing or overhead | | | | strengthen the shoulder. |
| activities. A partial rotator cuff tear usually does not | | | | Full recovery for shoulder surgery might take several |
| require surgery but might need physical therapy and | | | | months depending on the tear. The range of motion of |
| pain medication. In this case, partial range of motion of | | | | the shoulder must return before exercises are |
| the shoulder is lost. A full rotator cuff injury does | | | | prescribed for strength. Shoulder impingement is a less |
| require surgery, pain medication and intense physical | | | | severe shoulder injury. Usually this shoulder problem will |
| therapy for weeks after surgery. After a full rotator | | | | not last more than a few weeks since no surgery is |
| cuff tear, full range of motion of the shoulder is lost. | | | | required. It is important that people with shoulder injuries |
| The risk of a tear can be minimal through exercises | | | | keep up with the prescribed exercises so the injury |
| that specifically strengthen the rotator cuff. | | | | does not return. |
| Shoulder impingement is another common injury with | | | | The debate remains whether or not it is appropriate to |
| the shoulder. Impingement can be caused by weak | | | | add specific shoulder strengthening exercises into an |
| muscles in the shoulder and sometimes a muscular | | | | exercise program. Fitness and healthcare professionals |
| imbalance in the rotator cuff. The pain with | | | | need to be proactive in making this decision. In a |
| impingement may be due to bursitis or inflammation of | | | | physical therapy setting, a doctor and physical therapist |
| the bursa overlying the rotator cuff. | | | | might prescribe rotator cuff exercises for a shoulder |
| Research shows that shoulder injuries can be avoided | | | | injury. Fitness professionals should never diagnose an |
| if it's strengthened properly. Most people think heavy | | | | injury since it is out of their scope of practice. It is |
| lifting overhead is an effective way to build shoulder | | | | important however to address orthopedic issues with |
| strength. This is a misunderstanding since many | | | | a client before starting an exercise program. Continuing |
| shoulder injuries can develop with overhead | | | | exercises prescribed by a doctor or physical therapist |
| strengthening. Overhead presses may lead to injury | | | | after the injury has subsided is recommended so the |
| since this is not the normal range of motion for our | | | | injury will not return. |
| shoulder. In my experience, the rotator cuff needs be | | | | |