The Rotator Cuff Muscles - Holding Your Shoulder Together (Infraspinatus)
This week we will continue to look at the rotator cuff muscles.
To recap, the shoulder is one of our most mobile joints and this makes it one of our most unstable.
The rotator cuff muscles help to
keep the arm bone in the socket of the shoulder as well as
move the arm and shoulder.[i]
These are made of four different muscles including the (don’t worry there is no test on this!)
Supraspinatus,
Subscapularis,
Infraspinatus, and
Teres minor.
https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3535/muscles-that-move-the-arm/
This week we will focus on the infraspinatus. It
Is the main muscle for rotating your arm so the thumbs face out (external rotation),
Helps to lift the arms out to the sides (shoulder extension), and
Helps to move the shoulder blade.[ii]
https://youtu.be/rdwyUrDQoUg
What causes tight or weak rotator cuff muscles?
Most issues with the rotator cuff muscles are the result of an imbalance.
Most of our shoulder movements in involve pushing in front of us including
Driving
Desk work
Sitting or standing hunched over
Too much focus on bench press and ‘t-shirt muscles’ with no attention to the back muscles or rear shoulder muscles, and
Stress resulting in hiked and/or hunched shoulders.[iii].
As the rotator cuff muscles are actually four muscles we will look at them individually over the next weeks. This week we will look at the infraspinatus.
So I have tight or weak rotator cuff muscles, what can I do about it?
Firstly, if you are suffering pain, there are several medical causes, so please consult your health professional for advice.
Additionally, here are some things you can do to help with tight or weak rotator cuff muscles focusing on the infraspinatus.
Mobility
Pendulum Exercise
Start from a standing position with your legs slightly bent and hip width apart.
Lean forward at the hips and allow on arm to hang freely.
Gently swing the arm in a circular motion drawing a circle on the ground with.
Repeat with the other arm.
https://www.medicalnewstoday.com/articles/324435#rotator-cuff-exercises
Sleeper Stretch
Lie on your side with the lower arm’s elbow in front of you and slightly down (toward your toes).
Bend your elbow wo your fist is pointing toward the sky/ceiling.
With your top arm, move your wrist toward the ground.
Repeat about 5-10 times.
Repeat on the other arm.
https://www.yorkvillesportsmed.com/blog/top-rotator-cuff-exercises-for-stretches-strengthening
Self-myofascial Release (Self-Massage)
Infraspinatus Muscle Release
Stand in front of a wall.
Place your release ball (tennis ball/lacrosse ball/massage ball etc)below the shoulder to the outside of the shoulder blade.
Lean against the ball using the ball to release the muscle.
Hold for about 30-45 seconds.
Repeat on the other side.
Yoga
Triangle Pose
Place your feet wider than hip width apart with the toes facing toward.
Rotate the right foot to face to the outside.
Turn the left foot slightly in.
Extend the body over the right leg.
Reach the right hand down toward the ground and the left hand up toward the sky/ceiling.
https://www.yogajournal.com/poses/extended-triangle-pose
The shoulder is one of most mobile joints but this also makes it unstable. The rotator cuff muscles hold the shoulder together. They stabilise and enable movement of our shoulders but can sometimes become unbalanced. Here are so mobility, self-massage and yoga exercises that can help.
[i] https://www.medicalnewstoday.com/articles/324435
[ii] https://www.physio-pedia.com/Infraspinatus
[iii] https://www.precisionnutrition.com/all-about-the-rotator-cuff