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.