Injury Prevention Primer: Rotator Cuff 

Injury Prevention Primer: Rotator Cuff

Pitchers, volleyball players, swimmers, and tennis players are all at risk for some form of rotator cuff pathology. An injury prevention program should integrate strength, flexibility, postural control, remedial exercises, strengthening the lower and middle trapezius muscles, general conditioning of the torso and hips, as well as teaching sound throwing mechanics. Other issues such as age, previous injuries, off season time, and intensity levels should be considered. A quick injury prevention program includes the following:

1. Scapulae Stabilizer: Strong scapulae stabilizers for overhead athletes can help reduce excessive forces through the gleno-humeral joint during a throw. Lie prone on the bench with knees bent, and abdominals braced. Form a “T” with arms outstretched and be sure thumbs point to the sky. Contract the lower and middle trapezoids and rhomboids as you squeeze the scapulas together, and then move to a “Y” position, and repeat starting with “T”. Do 3 x 10, 10 sec holds, and add light weight if needed.
2. Anterior Deltoid Stretch: This is a classic yoga position meant to loosen the anterior deltoids, pecs, and biceps (muscles that tend to shortened when sitting behind the desk or emphasizing bench press and biceps in the gym). Grasp hands behind lower back. Squeeze and drop scapulas downward as you open the chest and shoulders. Be sure to maintain neutral lumbar and cervical spine. Squeeze, exhale, and hold for 10 seconds. Repeat 5 times.
3. Cable External Rotation: This is a standard remedial move to strengthen the underactive muscles of the rotator cuff. Stand tall, bend arm at 90 degrees, and grasp light cable that is anchored at elbow height. Squeeze both shoulder blades together, externally rotate to open the lower arm and move away from the torso like a hinge. Keep humerus in a vertical position throughout the motion. Perform 2 x 12 each side.

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About The Author

Eric Minkwitz

Since 2002, Eric Minkwitz has operated Mink Training Systems, a sports performance, workplace wellness, and nutritional consulting business geared towards student-athletes, active individuals, and busy professionals. Minkwitz works with people of all levels, to educate and empower his clients to reach their potential in team sports, personal endeavors, and physical competitions of all types.