CUFF LOVE
Care and prevention for optimal shoulder rotation.
Mention rotator cuff in any sports pub across America and some aficionado will be able to recall a pro pitcher who injured theirs. This muscle group is a bit more complex than its brethren quadriceps, biceps and hamstrings. In this article, we're discussing rotator cuff function and care, on or off the mound.
This muscle mass is actually a group of four muscles located deep in the shoulder. Though you'll most likely not commit them to memory, the supraspinatus, subscapularis, teres minor and infraspinatus collectively establish the rotator cuff. Each attaches on the shoulder blade at one end and to the upper arm bone at the shoulder on the other end. The upper arm attachments are very close to the shoulder joint, forming a cuff-like arrangement. Together, their job is to rotate the shoulder. Only a few other muscles can accomplish similar movements, but none as efficiently or powerfully as the rotator cuff.
Rotation of the shoulder (such as when throwing a baseball) is not the only job of the four dominant rotator cuff muscles. We minor leaguers use them every day to lift the arm out to the side or in front of our bodies. The rotator cuff helps initiate lifting the arm in the first 60 degrees (0 degrees is with the arm hanging at the side, 90 degrees is with the arm parallel to the floor). This job is extremely important when we reach out to open the car door, lift a bag of groceries, turn our steering wheel or even put on a jacket.
Baseball pitchers aren’t the only ones who injure this muscle group. In fact, rotator cuff injuries are highly reported among construction workers, assembly line and factory workers, hairdressers and anyone else who does repetitive reaching. While the rotator cuff can be injured with a sudden traumatic event, it's also just as susceptible during small, repeated trauma occuring on the underside of the shoulder blade, the acromion. Essentially, the rotator cuff gets pinched between the arm bone (humerus) and the acromion. This pinching gradually wears out or saws through the tendons of the rotator cuff.
To keep the rotator cuff healthy, the shoulder blade must be moving correctly so that it does not get in the way of the arm bone. One tip for moving the shoulder in a healthy way is to shrug the shoulder blade up slightly when reaching overhead. This gets the acromion on the shoulder blade out of the way and helps avoid pinching the rotator cuff.
Exercises for proper rotator cuff movement, strenthening and injury prevention:
1. Standing reverse arm slide. Standing with your back, head and hips against the wall (feet can be out away from the wall as much as needed), bring your arms up with the elbows at shoulder height, bend 90 degrees (think ”stick ‘em up”). Then place the backs of your hands on the wall.
At this point the hands, elbows, shoulders, head, back and hips should all be against the wall. This may be as much as you can handle at first. As your ability increases, slide the hands toward the ceiling with a shrug of the shoulders up at the top of the movement. You might feel a stretch in the fronts of the shoulders, in the back of the neck, between the shoulder blades or under the arms along the ribs. Repeat this movement for 10 repetitions, twice a day.
2. Soup can lift. Hold a can (or small hand weight, less than 5 pounds) with your thumbs facing up. Keeping the elbow straight, lift the arm at a 45 degree angle away from the body to shoulder height (0 degrees is straight ahead, 90 degrees is directly out to the side). Slowly lower the arm. Repeat for 2-3 sets of 10-15 repetitions.
3. Lateral arm rotation. Lie on your side holding the same can as in the previous exercise in the hand on top of your body (for example, lie on your left side with the can in the right hand). With the elbow at the side and bent 90 degrees, rotate the arm away from the body and toward the ceiling. The elbow should stay in contact with the body throughout the movement. Slowly lower the hand to the resting position. Repeat for 2-3 sets of 10-15 repetitions, then switch sides and repeat.
Other Trusted Sources:
Mayo Clinic
University of Iowa Hospitals and Clinics
MedicineNet.com
