Damage to the rotator cuff is a major cause of shoulder stiffness and pain, but rotator cuff excercises can play a vital role in combating injury.

The rotator cuff is the name given to a group of four small muscles in the shoulder, which hold the ball-and socket joint in place and help the shoulder to perform a circular motion. Many athletes tend to neglect the rotator cuff in favour of large muscle groups, but the rotator cuff is also vulnerable to injury.

The causes of rotator cuff injuries are varied. They can be the result of a fall or sudden impact. However, overuse or incorrect use of rotator cuff muscles during exercise are major factors. Athletes involved in swimming, tennis and baseball are particularly prone to rotator cuff injuries.

Rotator cuff exercises are an integral part of the recovery process after injury. If they are not practised, the shoulder muscles will weaken, or frozen shoulder, which is an inflammation of the shoulder-joint capsule caused by inactivity, will set in.

It is important not to begin rotator-cuff excercises too soon after an injury occurs. Generally, the best course of action is to begin rotator cuff exercises a couple of days after the injury occurs. Seek a physician’s advice before beginning.

When excercising the rotator cuff, it is important to avoid strain, as overuse and incorrect use during training is a major cause of injury during training. Women should use a 3-5lb dumbbell, while an 8-12lb dumbbell is enough for men.

Movements during rotator cuff exercises must be slow and controlled and training should always be in the pain-free range. Apart from the flicking of wrists, hands should not move. Hands should be kept steady, apart from wrist-flicks to add range. Hand held weights such as soup cans are preferable to therabands, as using therabands can cause too much overload during the end range of motion.

As well as rotator cuff exercises, medical professionals will recommend other non-surgical solutions, such as rest, ice and non steroidal drugs. These solve most problems relating to the rotator cuff.

However, if surgery is needed, rotator cuff exercises will play a vital role in recovery. Doctors and physiotherapies will work on an exercise regime with patients. However, exercises should begin slowly, without strain. Rest is just as important – patients are advised to wait a week or two for the swelling to go down before beginning.

Weights should not be used at the start of a rotator-cuff excercise routine. Stretching the arms and shoulders is a good warm up, as are pendulum exercises. Bending from the waist, move the arms backwards and forwards. Lift the arm for a slow count of three and lower it for a slow count of six.

Each rotator-cuff excercise should never be performed more than 20 or 30 times. Rest the shoulder for 20 minutes after the exercises are completed, using a bag of frozen peas as an ice-pack. Performing rotator-cuff exercises 3-5 times a week will produce noticeable results.

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