ROTATOR CUFF EXERCISE
For any serious weight trainer, developing wide and well defined shoulders is an important goal. In doing so, you will increase width and thickness of the upper torso. For this reason most weight lifters only train the muscles of the deltoid. Very important, but commonly overlooked, are the rotator cuff muscles. They are the supraspinatus, infraspinatus, teres minor and subscapularis muscle (S-I-T-S muscles). Together they act to provide internal stability to the very mobile but relatively weak shoulder joint. We will list each muscle separately and profile origin, insertion and action as well as list exercises to train the entire group.
Supraspinatus
The supraspinatus muscle originates at the supraspinatus fossa of the scapula. It inserts on the greater tubercle of the humerus. It produces abduction at the shoulder.
Infraspinatus
The infraspinatus muscle originates at the infraspinous fossa of the scapula. It also inserts on the greater tubercle of the humerus. It produces lateral rotation of the shoulder.
Teres Minor
The teres minor muscle originates at the inferior angle of the scapula. It inserts at the medial lip of the intertubercular groove of the humerus. Actions of the teres minor include extension, adduction and medial rotation at the shoulder.
Subscapularis
The subscapularis muscle originates at the subscapular fossa of the scapula. It inserts on the greater tubercle of the humerus. It produces lateral rotation at the shoulder.
When creating a rotator cuff exercise program you should include two simple movements; internal and external rotation exercises. Overall shoulder strength is that simple. Most weight trainers only work the shoulder muscles that they can see. Doing so will continue to slowly deteriorate the health of the joint, leaving a debilitating shoulder injury inevitable. Take the time to add this rotator cuff exercise program to your regular shoulder workouts and you will enjoy years of pain free shoulder exercise.
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