The rotator cuff is a crucial group of muscles that stabilizes the shoulder during overhead movements like the strict press, jerk, snatch, and handstand push-up. CrossFit athletes often experience rotator cuff related pain, and weakness in these muscles can lead to various shoulder issues including rotator cuff tendinopathy, impingement (subacromial pain syndrome), biceps tendinopathy, and glenohumeral joint irritation. In physical therapy, we frequently address the rotator cuff musculature because strengthening these muscles can help prevent injuries and enhance performance in overhead lifts.
One effective exercise for strengthening the rotator cuff is shoulder external rotation with a resistance band (see video below). Although this exercise is commonly included in warm-ups at the gym, it is often performed with improper form. Poor technique can diminish the exercise's benefits or even cause repetitive stress injuries due to muscle compensation.
rotator cuff is shoulder external rotation with a resistance band
Here are some common mistakes to avoid:
1. No towel in the armpit: Research by Reinold and colleagues shows that placing a towel under your arm during this exercise enhances activation of the infraspinatus muscle while reducing deltoid activation. This adjustment makes the exercise more effective for targeting the rotator cuff.
2. Extending the elbow: Extending your forearm downward can cause the triceps to compensate, reducing the exercise’s effectiveness for the rotator cuff, especially near the end ranges of shoulder external rotation. Instead, keep your wrist and forearm angled slightly upward to maintain a 90-degree bend in your elbow throughout the movement.
3. Reaching across your body: To ensure proper rotator cuff activation and challenge the eccentric control of the shoulder external rotators, keep your elbow stationary. Focus on maintaining the elbow's pivot around a fixed point as you perform the exercise.
By correcting these common mistakes, you can maximize the effectiveness of your rotator cuff strengthening exercises and reduce the risk of injury.
Want to know for sure whether rotator cuff weakness is contributing to your shoulder pain? Schedule an appointment with one of the expert clinicians at RISE for an evaluation to determine the root cause of your shoulder pain and get back to hitting PRs!