Mastering Shoulder Stability: Inside the World of Rotator Cuff Training
Inside This Article:
- Understanding the Rotator Cuff: Dive into what the rotator cuff is and why it's crucial for shoulder stability
- The Key to Shoulder Stability: Learn about the optimal training techniques for rotator cuff stability
- Preventing Injuries + Enhancing Performance: Discover how incorporating rotator cuff warm-ups and exercises into your routine can prevent injuries and improve your performance
What is the Rotator Cuff?
Introduce the rotator cuff as a pivotal muscle group in the shoulder girdle, and plays a big role in providing stability due to its anatomical structure, including small physiological cross-sectional area (PCSA) and short tendon fibers.
The Importance of Stability
The rotator cuff muscles allow for the shoulder to be in a stable position so the other muscles can be targeted. Stability is best done in what is called the closed kinetic chain, meaning the distal part of the arm (the forearm and wrist) is in a “locked” or non-free moving position, forcing the rotator cuffs to contract.
By doing the isometric contraction on an unstable surface, there is co-contraction of all 4 rotator cuff muscles.
Training Techniques for Optimal Stability
This is the optimal training technique for rotator cuff stability. You can always isolate each muscle and improve stability that way, but from a functional standpoint we typically use multiple if not all rotator cuff muscles for many activities.
As an example, I talked about the bench press in the video. In order to continue improving this lift, you have to have good stability before I can increase the volume. Not only does this allow you to target the chest during bench press, but it also prevents injuries! Always include some kind of rotator cuff warm-up before upper body exercises!
