WNY MMA: Rotator Cuff prehab

For fighters, fitness junkies and the weekend warriors the wny mma is a place to train hard and push your limits passed what you originally thought possible. Along with this training, there are times when injury can't be avoided. In grappling arts like brazilian jiujitsu and striking arts like kickboxing. Below will be some suggestions for strengthening the muscles that make the rotator cuff. These four muscles really take a beating and are normally the ones damaged when lifting incorrectly or handling weights too heavy. Make sure to use some of these workouts in your daily routine, courtesy of wny mma & fitness. 

As an orthopedic surgeon, I am excited to share with you some important basic exercises that can help prevent shoulder injury. Strengthening the rotator cuff is imperative for any athlete in any sport. These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries.

I will share several specific exercises with you - all of which I recommend as an orthopedic surgeon and physician. I suggest you do the exercises three times per week, for three sets, each of which should include ten or fifteen repetitions. Also, please note that heavy weight does not have to be used, as it is vital you control the weight while performing these exercises.

The rotator cuff is compromised of four muscles:

1. Infraspinatus
2. Supraspinatus
3. Subscapularis
4. Teres minor

All of these muscles give stability to the shoulder and each has a specific, unique attachment to the upper humerus, or arm. Each muscle works in conjunction with the others to provide the harmony of motion essential for maintaining the muscular stability of the shoulders and preventing injuries such as rotator cuff tendonitis or rotator cuff tears. These muscles work in union with the labrum to keep the shoulder in the best positions kinematically when exercising or participating in sports.

"These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries."

The anatomy of the rotator cuff muscles is worth reviewing and understanding. These four muscles have specific attachments, origins and innervations. Knowing their origins and attachments gives us better insight into how these muscles perform.

Supraspinatus Muscle

The supraspinatus muscle originates on the supraspinatus fossa of the scapula. This particular muscle inserts on the highest portion of the facet of the greater tubercle of the humerus. The supracapular nerve innervates this muscle. This muscle essentially allows for lateral rotation of the humerus and initiates the abduction of the arm.

Infraspinatus Muscle

This muscle originates on the infraspinatus fossa of the posterior aspect of the scapula. The muscle inserts on the middle aspect of the greater tubercle of the humerus and is innervated by the suprascapular nerve. This muscle serves to laterally rotate the humerus.

Subscapularis Muscle

The subscapularis muscle originates on the subscapular fossa of the scapula and inserts on the lesser tubercle of the scapula. This particular muscle is innervated by the upper and lower subscapular nerves and serves to medially rotate the humerus.

Teres Minor Muscle

Lastly, the teres minor muscle originates on the upper aspect of the lateral border of the scapula and inserts on the lower part of the greater tubercle of the humerus. The teres minor muscle is innervated by the axillary nerve and serves to adduct and rotate the humerus laterally.

Exercises to Prevent Common Shoulder Injuries

Understanding the basic function of the rotator cuff muscles can give you insights about how we activate and use them. This will also afford you an opportunity to learn and practice exercises that can prevent strain and/or tear of the rotator cuff muscles.

"These injuries can be devastating to a person’s well being and athletic performance, and can even make general day-to-day activities quite difficult."

Common injuries associated with the shoulder that I evaluate in my orthopedic practice include the following:

• Rotator Cuff Tendonitis
• Rotator Cuff Bursitis
• Rotator Cuff Tears
• Labral Tears
• Shoulder Contusion
• Glenohumeral Ligament Strains and Tears

Rotator cuff injuries can affect individuals across a multitude of lifestyles and fitness levels. These injuries can be devastating to a person’s well being and athletic performance, and can even make general day-to-day activities quite difficult.