Rotator cuff strength and activation are crucial for performing higher-level lifts and maintaining shoulder health overall. With performance physical therapy, we can help you learn proper form, function and improve overall mobility. Here are a few specific areas we can help:
1. Stability and Support: The rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) help stabilize the shoulder joint during movements. When lifting heavier weights or performing complex movements like overhead presses or snatches, the rotator cuff muscles provide the necessary support to prevent excessive joint movement and potential injury.
2. Shoulder Alignment: Proper activation of the rotator cuff muscles helps maintain the correct alignment of the shoulder joint. This alignment is crucial for distributing forces evenly across the joint during lifts, reducing the risk of impingement or excessive wear on the joint surfaces.
3. Injury Prevention: Weak or underactive rotator cuff muscles can lead to imbalances and compensatory movements that increase the risk of injuries such as strains, tendonitis, or even tears in the shoulder muscles or tendons. Strengthening these muscles can mitigate these risks by improving joint stability and reducing strain on other shoulder structures.
4. Improving Performance: Effective activation and strength in the rotator cuff muscles can enhance overall lifting performance. By maintaining stability and proper alignment, athletes can generate more power and control during lifts, allowing them to lift heavier weights more safely and efficiently. An article published by the Journal of Human Kinetics (Campos, Vienna, Giumares, Oliveria, Silva, & Marchetti) showed 21.4% of rotator cuff muscle activation with a bench press. This is unique because the bench press is thought of as a chest and triceps-based exercise with little emphasis on the RTC. However, this study demonstrates that RTC activation remains relatively high to maintain shoulder stability throughout the exercise. Thus, improving rotator cuff strength can lead to improvements in 1RM if trained adequately.
5. Rehabilitation and Recovery: For individuals recovering from shoulder injuries or surgeries, rotator cuff exercises are often a key component of rehabilitation programs. They help rebuild strength, restore range of motion, and improve functional movement patterns necessary for returning to higher-level lifts or sports activities.
6. Functional Movement: Beyond lifting, strong rotator cuff muscles are essential for everyday activities that involve reaching, pushing, pulling, and lifting objects overhead. Improving rotator cuff strength translates to better functional movement and overall shoulder health in daily life. Specific exercises targeting the rotator cuff, such as external and internal rotation exercises with resistance bands or light weights, can significantly contribute to maintaining and improving rotator cuff strength and activation. This, in turn, supports the safe and effective performance of higher-level lifts while reducing the risk of shoulder injuries. To get started in your Performance Physical Therapy treatment, request an appointment here.
Campos YAC, Vianna JM, Guimarães MP, et al. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020;75:5-14. Published 2020 Oct 31.
doi:10.2478/hukin-2020-0033
