Commentary by Dr. G. John Mullen
SANTA CLARA – In past posts, I’ve discussed the overemphasis of strengthening the rotator cuff muscles. Personally, I feel many clubs/swimmers misuse injury prevention of the shoulders by fatiguing the rotator cuff muscles before practice, increasing their risk of injury. First, the swimming world needs to accept one of the main roles of the rotator cuff muscles is to stabilize the humerus (upper arm) into the glenoid (shoulder). Therefore, if these stability muscles are overworked before workout with 3×10 band external rotations, do you think the rotator cuff muscles will stabilize the upper arm and protect the shoulder? Another way to think about it, if you were entering a tight rope walking contest, would you fatigue your legs before hand?
Strengthening the rotator cuff muscles should be done after practice or with activation, not fatiguing exercises before workout.
Here is a great exercise for activating the infraspinatus, the posterior rotator cuff muscle.
Purpose:
The rotator cuff muscles are the most commonly injured area in swimmers. The common injuries are a result of overuse, yet many swim programs continually overuse these muscles, exacerbating fatigue and injury risk. Try this rotator cuff activation exercise before workout, minimizing fatigue, while preparing the shoulder for a demanding workout.
Directions:
Sit on your feet and place you head on the ground (3-point position). Bend your elbows 90 degrees and place your elbows next to your side. While keeping your elbows at your sides, perform an “I don’t know” motion, moving solely from the shoulder (glenohumeral joint).
Keep in mind, this is not a complete shoulder prevention program, simply an activation exercise which should complement a complete program. However, if performed correctly, you’ll feel your posterior rotator cuff muscles engage more during this simple exercise than your countless band external rotations!
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