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The Best Rotator Cuff Strengthening Routine

Improve your shoulder strength and avoid pain.

Check out the best rotator cuff strengthening routine below.

The rotator cuff is a group of muscles and tendons that surround the shoulder joint and help to stabilize it. The rotator cuff is made up of four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis.

The supraspinatus muscle runs from the top of the shoulder blade to the top of the arm bone (humerus) and helps to lift the arm away from the body. The infraspinatus and teres minor muscles run along the back of the shoulder blade and help to rotate the arm outward. The subscapularis muscle is located on the front of the shoulder blade and helps to rotate the arm inward.

The tendons of these muscles attach to the humerus and help to hold the shoulder joint in place. The rotator cuff is important for shoulder stability and proper function, and injuries to the rotator cuff can cause pain and limit mobility in the shoulder.

Dumbbell shoulder exercises for CrossFitSource: BOXROX

Strengthening your rotator cuff muscles can have many benefits for your shoulder health and overall physical fitness. Here are some reasons why you should consider incorporating rotator cuff exercises into your workout routine:

  1. Injury prevention: Strengthening the rotator cuff can help to prevent injuries such as rotator cuff tears, shoulder impingement, and tendinitis. By improving the stability and strength of the shoulder joint, you are less likely to experience injuries during activities such as sports, weightlifting, and even everyday tasks.
  2. Improved posture: Weakness in the rotator cuff muscles can lead to poor posture and rounded shoulders, which can cause neck and back pain. Strengthening these muscles can help to improve your posture and reduce the risk of pain and discomfort.
  3. Increased shoulder strength and mobility: The rotator cuff muscles are involved in many shoulder movements, such as lifting and rotating the arm. Strengthening these muscles can improve your shoulder strength and mobility, allowing you to perform activities with greater ease and range of motion.
  4. Better athletic performance: Many sports and activities require strong, stable shoulders, and a strong rotator cuff can help to improve your performance and reduce the risk of injury during these activities.

Strengthening your rotator cuff muscles is an important part of maintaining good shoulder health and preventing injuries. By incorporating rotator cuff exercises into your workout routine, you can improve your posture, increase your shoulder strength and mobility, and reduce the risk of injury.

So what is the best rotator cuff strengthening routine? For that, we look no further than the expertise of Jeremy Ethier.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 5 million subscribers and he delivers clear information with sound background research.

He came up with the best rotator cuff strengthening routine. Check it out.

how to build capped shouldersSource: Photo courtesy of CrossFit Inc.

Best Rotator Cuff Strengthening Routine

So, the best rotator cuff strengthening routine comprises of 3 exercises:

  1. Full can exercise – 2-3 sets of 15-20 reps – supraspinatus
  2. Side-lying external rotation – 2-3 sets of 15-20 reps – infraspinatus and teres minor
  3. External rotation press – 2-3 sets of 10-15 reps

Rest for 2 minutes or as much as needed between sets and exercises.

Check out how to perform each movement correctly in the video below, which is incredibly important to strengthen your cuff rotator.

VIDEO – Best Rotator Cuff Strengthening Routine

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