What is a rotator cuff?
The rotator cuff, often mistakenly referred to as the "rotator cup," is a group of four muscles: the supraspinatus, the infraspinatus, the teres minor, and the subscapularis. These muscles are no different from our biceps or quadriceps. Generally speaking, the muscles of the rotator cuff attach in the front part of the shoulder in two regions called the greater and lesser tubercles.
What does a rotator cuff do?
The rotator cuff has a few key functions. First, the rotator cuff performs shoulder external rotation (rotating the shoulder away from the body) and internal rotation (rotating the shoulder towards the body). External rotation is accomplished by three of the four rotator cuff muscles - the supraspinatus, infraspinatus, and teres minor. Internal rotation is performed by the subscapularis muscle.
Another major function of the rotator cuff is to stabilize the head of the humerus in the glenoid fossa of the scapula. This not only keeps the shoulder in the socket, it allows the deltoid and other elevators of the humerus to work efficiently to raise the shoulder overhead. The rotator cuff also works to prevent "impingement" of the shoulder by preventing the humeral head from sliding upwards during overhead shoulder movement.
A strong and healthy rotator cuff allows you to perform a wide range of shoulder movements without pain or limitation.
What exercises strengthen a rotator cuff?
There are several exercises you can perform to keep your rotator cuff healthy and at MPT we are always happy to create a unique and individualized plan to help you maintain a healthy shoulder.
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3 common and easy to perform rotator cuff strengthening exercises:
1) External Rotation with Elastic Band
Standing with a towel under the arm, hold the resistance band and rotate your arm away from your body in a small range of motion (45 deg to 45 deg).
2) Internal Rotation with Elastic Band
Standing with a towel under the arm, hold the resistance band and rotate your arm toward your body in a small range of motion as shown.
3) Sidelying External Rotation with Weight
Lying on your non-injured side with a towel under your arm, rotate your involved shoulder away from your body in a small range of motion as shown.
How do I know if I injured my rotator cuff?
Injuries to the rotator cuff are common, with some sources stating nearly 2 million people a year seek treatment from health care providers in the United States alone. Typical signs or symptoms of a rotator cuff injury might include pain in the front of the shoulder, pain at night or lying on the hurt shoulder, difficulty raising the arm overhead or behind the back, or what we call "crepitus" which can be a cracking / clicking / popping sensation in the shoulder with movement.
The most commonly torn rotator cuff muscle is the supraspinatus.
Typical injuries to the rotator cuff might include:
1) Rotator Cuff Tendonitis / Tendinosis
Rotator cuff tendonitis is a condition in which the tendons of the rotator cuff (tendon is where the muscle attaches to bone) becomes inflamed or irritated most often due to a combination of receptive overhead activity and poor shoulder biomechanics / muscle imbalances.
Rotator cuff tendonosis differs slightly from tendonitis in that this condition typically refers to a tendon that is degenerative in nature as opposed to being in an acute stage of inflammation.
2) Partial or Complete Rotator Cuff Tears
Rotator cuff tears are defined as a tearing or breaking away of the rotator cuff tendon from the attachment site of the bone. Remember, a tendon attaches muscle to bone whereas a ligament attaches bone to bone. Rotator cuff tears can occur in all four of the rotator cuff muscles or can occur in just one of the four muscles of the rotator cuff.
A partial rotator cuff tear occurs when only a portion of the tendon has torn away from the bone, whereas a complete rotator cuff tear occurs when the tendon is completely torn away from the bone.
How to repair a rotator cuff injury
Physical Therapy is your best bet for repairing a rotator cuff injury. Performing the above strengthening exercises can help ease the pain of a rotator cuff injury. If you think you might have a rotator cuff tear please reach out to us at McLaughlin Physical Therapy to set up an evaluation so you can begin your road to recovery!
