< strong>Rotator cuff training: four small movements to prevent shoulder pain!

The four rotator cuff muscles serve to stabilize and rotate the shoulder joint and are susceptible to tendinopathy and rotation. Of the four muscles, the supraspinatus is most commonly injured and most commonly produces pain in the side shoulder.

Pain in this area is most commonly referred to as "shoulder impingement" or "subacromial pain syndrome" and is often Structures located in the subacromial space are thought to be involved, including the supraspinatus tendon, long head of biceps tendon, and subacromial bursa.

If the outside of your shoulder hurts when you lift your shoulder or reach overhead, you may have subacromial pain syndrome. The good news is that gradually loading these muscles and tendons can help reduce pain and improve function.

Give these exercises a try as they have been shown to specifically target the supraspinatus and infraspinatus muscles. As always, be sure to talk to a rehabilitation provider if your symptoms worsen or fail to improve.

Action 1: Y-shaped lift

Scapular rotation exercises, smooth scapular movement Helps protect your shoulders from the risk of pinching!

Adopt a prone position: hold a dumbbell in one hand and perform a Y-shaped lift, paying attention to the movement of the scapula

Action 2: Side lying shoulder external rotation

Improve the strength of shoulder external rotation muscles (infraspinatus, teres minor) and help you better stabilize your shoulders

Lying on your side, it is recommended to hold a towel on the inside of your upper arm, bend your elbow 90 degrees, and then perform shoulder external rotation exercises

Action 3: prone 90/90 shoulder rotation

Classic movements strengthen the shoulder external rotation muscles and make your shoulders smoother

Use dumbbells in a prone position, abduct your shoulders at 90 degrees and bend your elbows at 90 degrees, and then perform external shoulder rotation

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Action 4: Scapular side raise

Shoulder abduction exercises on the scapular surface will help your shoulders move more smoothly. Mainly strengthen our supraspinatus muscles, just lift the dumbbell parallel to the ground 1