The rotator cuff is comprised of 4 distinct muscles used to stabilise the head of the humerus in the socket of your shoulder blade. These are:
- Infraspinatus – Rotate your humerus outwards
- Teres minor – Rotate your humerus outwards
- Supraspinatus – Helps lift shoulder by your side along with the deltoids
- Subscapularis – Rotate your humerus inwards
It is important to maintain the strength and flexibility of all 4 rotator cuff muscles. A common problem is with people who work out at the gym tend to focus only on strengthening their deltoid muscles, this can lead to the deltoid muscle overpowering the rotator cuff muscles which can cause muscle imbalance leading to poor movement pattern of the shoulder. Common problems that may arise from weak and/or tight rotator cuff muscles are subacromial bursitis, supraspinatus tendinopathy, bicep tendinopathy and many more. These problems can begin to migrate to your mid-upper back region and to the neck as it begins to compensate for muscle inefficiency of the shoulder.
Supraspinatus stretch Subscapularis stretch
Teres minor stretch Infraspinatus stretch
Ensure to hold each stretch for 3 sets of 30 seconds at a time 3 times a day. A foam roller or a lacrosse ball is a good tool to further release the tension in these areas
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