Holiday Season and Shoulder Health: Let’s Get Your Shoulders Ready For 2023!

Shoulder pain and dysfunction is one of the most common things I see at Athletes’ Potential. Let’s learn more about the shoulder today and the four muscles of the rotator cuff so you can better prepare for getting your hands high for 2023!
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The rotator cuff is a group of four muscles and their corresponding tendons that support the shoulder joint and allow for proper movement of the arm. The four muscles of the rotator cuff are:

Shoulder pain and dysfunction is one of the most common things I see at Athletes’ Potential. Let’s learn more about the shoulder today and the four muscles of the rotator cuff so you can better prepare for getting your hands high for 2023!
​
The rotator cuff is a group of four muscles and their corresponding tendons that support the shoulder joint and allow for proper movement of the arm. The four muscles of the rotator cuff are:

Shoulder pain and dysfunction is one of the most common things I see at Athletes’ Potential. Let’s learn more about the shoulder today and the four muscles of the rotator cuff so you can better prepare for getting your hands high for 2023!
​
The rotator cuff is a group of four muscles and their corresponding tendons that support the shoulder joint and allow for proper movement of the arm. The four muscles of the rotator cuff are:

1. Supraspinatus: This muscle helps to lift the arm away from the body and stabilize the shoulder joint during nearly all shoulder activity. This is also the most commonly injured shoulder tendon.
2. Infraspinatus: This muscle helps to rotate the arm outward and stabilize the shoulder joint. This muscle really helps you when you grip onto an object such as a dumbbell to make sure it doesn’t spin around like crazy.
3. Teres minor: This muscle also helps to rotate the arm outward and stabilize the shoulder joint. This muscle’s primary goal is to assist the infraspinatus.
4. Subscapularis: This muscle helps to rotate the arm inward and stabilize the shoulder joint. Think of this muscle as the one that helps you hug!

These muscles are important for maintaining good shoulder function and preventing injuries. They help to support the shoulder joint and allow for a range of motion in the arm. Strong rotator cuff muscles also help to improve posture and reduce the risk of developing shoulder pain or impingement syndrome. It is important to maintain the strength and flexibility of these muscles through regular exercise and stretching. 

There are TONS of shoulder exercises to do to improve shoulder function. Here are two of my favorite shoulder exercises that you can include in your warm-up to make sure your shoulders stay in tip-top shape.

1. External rotation with a resistance band: This exercise targets the muscles of the rotator cuff, particularly the infraspinatus and teres minor. These muscles help to stabilize the shoulder joint and rotate the arm outward. To perform this exercise, hold a resistance band with your hand and arm at your side, with your elbow bent to 90 degrees. Keeping your elbow at your side, rotate your arm outward, stretching the band. Return to the starting position and repeat until fatigued. ​

2. Scaption during push-ups (aka “push-up plus!”): Scaption is a type of shoulder exercise that involves lifting the arm out to the side and slightly forward, almost like a volleyball athlete reaching up and forward to block a spike. This movement activates the rotator cuff muscles as well as the deltoids, which are the main muscles of the shoulder. To perform this exercise, get into your push-up position and when you finish your push-up, make sure you round your upper back and spread your shoulder blades away from each other. 

Incorporating these exercises into your fitness routine can help to improve rotator cuff health and overall shoulder function. The best time is during your warm-up. Just a few extra minutes of time spent before you get into your workout can make this difference between achy shoulders and healthy shoulders! 

Ready To Come See Us?

​Let’s get our hands held high for the end of 2022 and the beginning of a new year!

Marcus Rein PT, DPT
​Athletes’ Potential