rotator cuff

The Anatomy of the Rotator Cuff

The rotator cuff is a group of muscles located in your shoulder that help keep the humerus (upper arm bone) tight within the shoulder socket. The rotator cuff not only provides stability, but also aids in shoulder mobility. The rotator cuff is made up of four muscles each of which move the shoulder in different directions.

MuscleActionEveryday Function
Supraspinatus Abducts the shoulder Lifts your arm out to the side to get your food from the drive-through
InfraspinatusExternally rotates the shoulder Helps wash/scratch the top of your back
Teres MinorExternally rotates the shoulderAids in brushing your hair
SubscapularisInternally rotates and adducts the shoulder Helps you put your jacket on or aids in reaching up to grab your seat belt  

The Rotator Cuff: What You Need to Know

The rotator cuff, an often neglected muscle group, is a group of four muscles and tendons that surround the shoulder joint.  The rotator cuff helps to keep the head of your upper arm bone firmly within the shallow socket of the shoulder joint. In addition to keeping your shoulder stable, these muscles help to lift and rotate your arm. Injury to this muscle group is common, particularly in those who perform repetitive overhead motions as you would in a sport like tennis or a profession like painting.

The key to preventing shoulder pain or injury to these muscles is maintaining good rotator cuff strength in addition to good posture to improve your shoulder mechanics. Here are four simple exercises that you can start performing at home to start building better shoulder strength and stability.

  1. Side-lying External Rotation with Weight

     2.  Shoulder Internal Rotation with Band

     3.  Scapular Rows

If you are currently suffering from shoulder pain, the physical therapists at Harbor Physical Therapy will help you to develop an exercise program that is specific to your injury.

 

Written by:

Dr. David Reymann

Staff Physical Therapist
Harbor Physical Therapy