The shoulder is of our most mobile joints in the body. It can

Move your arms up and in front of your (shoulder flexion)

Behind you (should extension),
Out to the side (shoulder abduction),
In toward the body (shoulder adduction),
Rotating so your thumbs face down (internal rotation),
Rotating so your thumbs face up (external rotation), and
Moving in circles (shoulder circumduction).[i]

https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3535/muscles-that-move-the-arm/

Because of all this mobility, the shoulders can be 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.[ii]

These are made of four different muscles including the (don’t worry there is no test on this!)

https://www.physio-pedia.com/Rotator_Cuff

Supraspinatus,
Subscapularis,
Infraspinatus, and
Teres minor.

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 supraspinatus.

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 supraspinatus

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

https://youtu.be/YYvl59eU78M

Self-myofascial Release (Self-Massage)

Supraspinatus Muscle Release

Stand in front of a wall.
Locate your supraspinatus muscle.
Place your left hand on your right butt cheek with your palm facing backward
Use your right hand to locate the top of the left shoulder blade. This should feel like a horizontal ‘ridge’.
Just above it is your trapezius muscle and below than (deeper) is your supraspinatus muscle.
Place a ball (tennis, trigger, lacrosse etc) between your supraspinatus muscle and the wall.
Using small circular motions find any trigger points. When your find them apply pressure and hold for about 30-45 seconds or until you feel the release.

https://drnotley.com/self-myofascial-release-of-the-supraspinatus-muscle-rotator-cuff/

https://youtu.be/izwBkmXE1XY

Yoga

Eagle Arms (including modifications)

From a standing position, reach your arms out to the sides with your palms facing forward like you are going to give yourself a big hug.
Give yourself a big hug placing your plans of the opposite shoulders.
Stay here if this is giving you a good stretch.
If you’d like a deeper stretch, leave your elbows together where they are (in front of the chest) and try and reach your thumbs up and toward each other making a ‘V’ with your arms.
Stay here if this is giving you a good stretch.
If you’d like to go further, aim to place your palms together with your thumbs pointing toward your nose.