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May 09, 2015USEFUL ADVICE

5 Rotator Cuff Strengthening Exercises That Will Protect Your Shoulders From Injury

Improve your running form and shoulder strength to prevent niggles, aches, and pains.

Your shoulders are probably not the first body part you think about strengthening when running is your go-to sport, but you might want to rethink that. The muscles around the shoulder, including the four rotator cuff muscles, are important for all of us runners, as they affect your arm swing. Strengthening the rotator cuff muscles can contribute to improved running form as well as stronger shoulders, which you’ll definitely want for planks or cross-training workouts that you’re doing (or know you should be doing).
The rotator cuff consists of four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. Together, these muscles work together with several other muscles surrounding the shoulder girdle to stabilize the humerus (upper arm bone) and the shoulder joint, as well as move your arms overhead, behind the back, and out to the sides.
Unfortunately, these small muscles are also prone to injury. Bad posture and joint mechanics are usually the number one culprits for repetitive-use injuries. Thankfully, these injuries are also easily treatable (and preventable) with the right strengthening routine. While running isn’t usually a cause of these injuries, not strengthening the rotator cuff can lead to shoulder pain or other issues during running. Poor posture or forward, downwardly-tilted shoulder blades can cause repeated irritation of the rotator cuff tendons and/or the bursa that shares the same space.
If you’re feeling pain in your shoulder while running, reaching for something in the top shelf of your cabinet, sleeping on your side, or trying to put a sports bra on, then you might have a rotator cuff injury. Rotator cuff pain can come in many forms, but it’s often felt as an ache at the top or side of the shoulder that can be sharp at times. Pain usually persists or gets worse without proper strengthening.

Strengthening the rotator cuff is just one small piece of the work that should be done for improved posture and shoulder mechanics. However, it’s an important piece of the puzzle. Get started with these rotator cuff exercises.

How to use this list: To avoid injury and keep all four rotator cuff muscles strong, try these simple, do-anywhere exercises. They are demonstrated by Matthew Meyer, certified running coach for Streets101 and Mile High Run Club in New York City, so you can master the proper form. Follow the instructions below or work these moves into your usual strength routine one to two times per week. You will need a resistance band and a set of lightweight dumbbells (1 to 5 lbs.). An exercise mat is optional.

  • 1. Resisted External Rotation

    - Pain on the outside, bony part of the elbow. It may occur suddenly but is more likely to gradually worsen over time. The area may also be tender to the touch.
    - Pain worsens when squeezing an object with the affected arm or when turning the wrist abruptly (such as when opening a jar).

    - A weakened grip of the hand on the affected arm..

     Matthew Meyer, certified running coach for Streets 101 and Mile High Run Club in New York City

    Holding a resistance band, stand with both elbows bent to 90 degrees tucked in close to your sides. Make sure shoulder blades are down and back. Slowly and with control, open hands out to the side without moving upper arms away from your body, like a door opening and closing. Slowly return hands to starting position. Make sure you feel resistance throughout the movement and stay in control of the motion. Repeat 3 sets of 10 daily.

  • 2. Side-Lying External Rotation

    Lie on your right side with right shoulder blade down and back, stabilized against your back, and right elbow bent to 90 degrees. While holding a light dumbbell, slowly lift right hand up toward the ceiling, then return to starting position. Repeat this motion for 2 to 3 sets of 10, or until fatigue.

     Matthew Meyer, certified running coach for Streets 101 and Mile High Run Club in New York City


  • 3. Side-Lying Lift

    Lie on your right side with right shoulder blade down and back, right arm straight holding a light dumbbell. Lift arm straight up toward the ceiling until it is perpendicular to floor. Slowly lower it back down. Repeat this motion for 2 to 3 sets of 10, until fatigue is felt.

     Matthew Meyer, certified running coach for Streets 101 and Mile High Run Club in New York City


  • 4. Scaption


     Matthew Meyer, certified running coach for Streets 101 and Mile High Run Club in New York City

    While standing, hold a lightweight dumbbell in each hand. Keeping your shoulder blades down and back, raise your arms up, keeping them slightly in front of your midline, at about a 30-degree angle from your body. Lower arms down and repeat for 2 to 3 sets of 10. You should have no pain in your shoulders while performing this exercise.

  • 5. Resisted Internal Rotation


     Matthew Meyer, certified running coach for Streets 101 and Mile High Run Club in New York City

    Stand to the right of a resistance band fixed to an anchor at elbow height, shoulder blade down and back, right elbow fixed at a 90-degree angle. Grab the band and walk away from the anchor so that there is tension on the band pulling your right hand away from your body. Slowly and with control, draw the band across your body while maintaining that 90-degree angle at the elbow and not letting your trunk rotate. Perform this movement for 2 to 3 sets of 10.

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