Keeping our shoulders strong and pain-free can be easier than you think if you understand a bit more about the shoulder muscles.

(You don’t have to do push ups, but this woman looked good so I had to add her!)

This post is focusing on the rotator cuff muscles, which play an essential role in stabilizing the shoulder joint and helping with various movements of the shoulder.

The four rotator muscles are:

1. Supraspinatus: Located on the top of the shoulder blade, it helps to initiate shoulder abduction (lifting the arm away from the body).

2. Infraspinatus: Found on the back of the shoulder blade, this muscle is responsible for external rotation of the shoulder (rotating the arm away from the body).

3. Teres minor: Located beneath the infraspinatus, this muscle also assists in external rotation of the shoulder.

4. Subscapularis: Positioned on the front side of the shoulder blade, this muscle is responsible for internal rotation of the shoulder (rotating the arm toward the body).

The video below shows you how to strengthen muscles 2, 3, & 4 using a resistance band and a hand towel under your arm, to help complete the exercise more effectively.

It’s important to maintain good posture, relax your shoulders and engage your core while completing these exercises, and as always there should be no pain.

• If the movement feels too easy, move further away from your band attachment.

• If it feels too hard, move closer to your band attachment.

• Complete 10 - 15 repetitions of internal rotation on each arm and then 10 - 15 repetitions of external rotation on each arm.

• If the movements feel good to you, feel free to complete a second set.

If you have any questions, please feel free to contact me.