Having dislocated my shoulder multiple times in my 20s, I am quite familiar with the delicate group of muscles known as the rotator cuff since these are the muscles that help keep the joint intact. Made up of four muscles, the rotator cuff stabilizes the shoulder, which is a really mobile and complex ball-and-socket joint. When working out, chances are low you think about these muscles since they don't really bulk up or add definition to your shoulders. Ahhh, but you should! They can be prone to overuse injuries, especially if you have tight pecs, which can compromise the shoulder joint, or do a lot of activities that involve overhead movements with force, like tennis, swimming, and weightlifting. Here are a few moves you can do at home to keep your rotator cuff supple and strong.
Rotator Cuff Stretch
- Standing tall with your core engaged, place the outside of your left wrist at your waist. Your palm will be up, and your fingers will be pointed backward.
- Take hold of your left elbow with your right hand and gently pull your left elbow forward.
- Hold this stretch for 20 seconds, then switch sides. Repeat once more on each side.
Image Source: POP SUGAR Photography / Rima Brindamour
This sassy position stretches the rotator cuff. If you play tennis regularly, this is an important stretch to add to your fitness routine because a tight muscle can't properly do its job.
