(VIDEO) Progressive Rotator Cuff Warm Up
By: Dr. Jordan Shallow D.C
Rotator cuff activation is rarely executed with purpose, often times it’s the equivalent of gym folklore, being passed down from one person to the next without a question as to why.
The progression of rotator cuff training, or any stabilizing muscle for that matter is to focus on advancing the lifter through different degrees of relative joint instability and not focus on just linearly progressing the weight that is used.
In this video the three angles of joint instability are as follows:
1) Neutral, 0 degrees abduction: In this position your shoulder is the most stabile both from a structural and functional stand point.
2) 90 degrees abduction, 30 degrees flexion: this joint position of the shoulder is less stable than neutral, but still has some passive structural stability due to the subscapularis and biceps tendons role in stabilizing the glenohumeral joint.
3) Full Over head, 180 abduction. This is the least stable position our shoulder can be in which is an optimal place to introduce more functional stability by utilizing the rotator cuff. Dynamically stabilizing the shoulder through a full overhead pressing motion by introducing isometric contractions of the respective rotator cuff muscles is the most transferable way to strengthen your rotator cuffs in accordance with your actual lifts.
Try this quick progression for your next workout!