Introduction
The shoulder joint classifies as a ball and socket joint; however, the joint sacrifices stability for mobility. The shoulder is deemed to be most unstable during any movement that means the arm has to be above a 90o angle, whether that’s in front or out to the side.
The rotator cuff consists of four muscles originating on the scapula and inserting on the top of the humorous to improve stability. These four muscles are the subscapularis, supraspinatus, infraspinatus and teres minor and below, along with diagrams, we explain where each muscle is and what it’s job role entails;
Subscapularis | Internal Rotation |
Supraspinatus | Abduction |
Infraspinatus | External Rotation |
Teres Minor | External Rotation |
Rotator cuff injuries runs the full spectrum from injury to tendinopathy to partial tears and complete ruptures.
Signs and Symptoms of a rotator cuff injury
Immediate, intense pain after the mechanism of injury (if there has been one).
Dull ache in the shoulder that is worse at night.
Disturbed sleep.
Reaching up or behind.
Arm weakness.
Clicking or grating sound when moving the shoulder.
Management of non-surgical, conservative rehabilitation of a rotator cuff injury
Conservative management of rotator cuff injuries continues to be the ‘Gold Standard’ approach. This less invasive method of treatment has been reported to have sufficient outcomes with minimal time spent on recovery, nurturing and basic, phase 1 rehabilitation.
Exercises that are tailored to the specific location of your rotator cuff injury help restore flexibility and strength in your shoulder. Every rotator cuff injury is different, and for individual and specific history, assessment, rehabilitation and treatment, an appointment with a qualified therapist would be required.
Nonetheless, if you suspect you have a rotator cuff injury, and are presenting with the above symptoms, here are some generic exercises that may benefit you before seeking help from a professional.
Exercises
Exercise | Muscle Targeted | Repetitions and Frequency | How to do it |
Pendulum | Deltoid, Supraspinatus, Infraspinatus and Subscapularis | 3x10 everyday |  |
Internal Rotation | Pectoralis and Subscapularis | 3x8-10 everyday |  |
External Rotation | Infraspinatus, Teres Minor and Posterior Deltoid | 3x8-10 everyday |  |
Scapula Setting | Trapezius and Serratus Anterior | x10 everyday |  |
Sleeper Stretch | Infraspinatus and Teres Minor | 3x5 everyday |  |
Ben at Aptitude Fitness is currently presenting with what appears to be a rotator cuff injury (with some rather odd symptoms additions) but we are working very hard to get him back up and running as he is certainly missing his training!
Stay turned on both of our social media platforms to see how he’s getting on!
Take care & thank you for reading this week’s blog!
Liv
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
07761887778
@injuryrecoverycentre
References
May, T and Garmel, G. M (2019), ‘Rotator Cuff Injury’, Europe PMC, 42(1), 698.
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