- Supraspinatus: located at the top of the shoulder blade and helps to raise the arm
- Infraspinatus: located on the back of the shoulder blade and helps to rotate the arm outwards
- Teres minor: located on the back of the shoulder blade and also helps to rotate the arm outwards
- Subscapularis: located at the front of the shoulder blade and helps to rotate the arm inward
These four muscles work together to stabilize the shoulder joint and control its movement. The tendons of these muscles attach to the upper arm bone (humerus) and form a “cuff” around the shoulder joint. A rotator cuff injury can occur from repetitive overhead movements, aging, or sudden trauma. Symptoms of a rotator cuff injury may include pain, weakness, and limited range of motion in the shoulder.
If not rehabilitated properly, a rotator cuff injury can lead to chronic pain and loss of strength in the shoulder. I know this all too well from my own personal experience. Many tears ago I endured an injury to the labrum of my shoulder, also called a SLAP tear. Fortunately, as San Diego’s best personal trainer, I have the knowledge, experience, and patience to rehabilitate these kinds of shoulder injuries.
Rehabilitation exercises for a rotator cuff injury may include:
• Shoulder pendulum exercises to improve mobility
• Isometric shoulder strengthening exercises such as wall slides
• Resistance band exercises to improve rotator cuff and scapular stability
• Stretches for the rotator cuff and chest muscles
• Progressive weight-bearing exercises to increase strength