Issue 036
April 2008
BY ROSI SEXTON
Last month we started looking at the shoulder and the positioning and movement of the shoulder blade. This time we’ll look at common problems with the rotator cuff muscles, and some simple exercises that can be added in to your routine in order to keep them
in good condition. The shoulder is by design a very mobile joint. The disadvantage of
this is that it lacks stability, and in a combat sport such as mixed martial arts (MMA) which places heavy demands on the joint, this can lead to trouble.
The ‘rotator cuff’ consists of four muscles that run from your shoulder blade to your upper arm. As the name suggests, these muscles act to rotate the shoulder joint. One on the underside of the shoulder blade rotates it inwards subscapularis, two on the back
rotate it outwards infraspinatus and teres minor and one on top supraspinatus mostly assists with elevation. In addition to moving the joint, these muscles have another important function – keeping the shoulder together. The need for mobility means that the shoulder socket is very shallow. The rotator cuff helps to keep the upper arm in the socket, holding it in the right position as it moves around. There are several common injuries involving the rotator cuff muscles, such as muscle tears or impingement. These are some of the most frequent injuries seen in MMA fighters.
In addition, many fighters have weak rotator cuff muscles and this can be a cause of future problems. The good news is that many shoulder injuries are preventable. Improving your rotator cuff strength will not only improve the stability of the shoulder and
reduce your chances of injury, it will also enable you to better use the strength that you have. You may also find it helpful to review last month’s column, as positioning and movement of the shoulder blade also plays an important part in rotator cuff function.
If you are suffering an injury, then you should consult your doctor, physiotherapist, osteopath or other health care professional before doing these exercises. If any of the exercises cause pain, you should stop immediately and seek professional advice.
Strengthening the external rotators
The muscles that rotate the arm inwards are relatively large, and get used a fair bit in a typical gym workout. These include, for example, pectoralis major and latissimus dorsi. The external rotators, in contrast, are often neglected and frequently become weak. This
exercise isolates these small muscles, and only needs a relatively light weight. It should be performed with a mirror, as correct form is essential in order to get the benefits.
L-raises:
1) Hold a dumbbell in each arm, with the elbows bent at 90 degrees.
2) Keeping the position of the elbows, raise the shoulders until the upper arm is horizontal.
3) Then rotate the arm until the forearm becomes vertical. Reverse this order on the way down. Check carefully that the elbows stay at 90 degrees throughout the
movement. Repeat for three sets of 10-15 reps.
Stretching the internal rotators
Along with weak external rotators, tight and overworked internal rotators are another common cause of problems. Stretching these can help to improve the overall mechanics of the shoulder joint, and make it easier for the external rotators to do their job of keeping the joint stable. The doorframe stretch from last month’s column is useful here too, and we’ll look at another.
Broomstick stretch:
1) Hold a broomstick or light pole overhead with hands one and a half shoulder widths apart (this can also be done with a towel, or a belt).
2) Take the pole backwards as far as you can, until you feel a stretch.
3) Then, keeping your head upright, bend your elbows to bring the pole down to the back of your neck. Hold for a second, and return to the start position. Repeat for three sets of six.
Strengthening supraspinatus
Supraspinatus is a really important muscle. It contributes towards stability, and helps to elevate the shoulder. If it’s not working properly, then it can lead to some painful and chronic shoulder problems. Because the body will generally compensate by using other muscles to do the job, weakness here often goes unnoticed until there is pain.
Empty can
1) Holding a light dumbbell in each hand, position the arms horizontally, about 30 degrees forward from the body. Turn the hands so that the thumb points
downwards.
2) Keeping the arm straight, slowly lower the hand to the hip, and raise it back to the
start position. Try to avoid raising the shoulders – think about pulling your shoulder blades down and into the centre of your back. If this causes pain or significant discomfort, then try the “full can” variation, with the thumbs pointing upwards instead of downwards.
