How Strong Are Your Rotator Cuffs?

How Strong Are Your Rotator Cuffs?
By Jorge Cruise, Chief Diet and Fitness Expert

Published May 17, 2009
You’ve heard of handcuffs, but are you familiar with rotator cuffs? Nestled in the shoulder joint, the rotator cuff is the group of muscles that connects your shoulder to your arm and allows the arm to move in multiple directions. Rotator cuff injuries are common among arm-swinging athletes, such as pitchers, swimmers and tennis players. But simple, repetitive movements, such as lifting objects overhead, can also result in a strained or torn rotator cuff – a painful injury that will make every day movements nearly impossible! To prevent such an injury, strengthen your rotator cuffs with this front delt raise:
Step 1: Hold a pair of dumbbells, and stand with a ball between your back against a sturdy wall. The ball should be positioned between your shoulder blades, and your body should be angled back slightly toward the wall.
Step 2: Breathe slowly as you raise the dumbbells with slightly bent elbows for a count of 10 seconds.
Step 3: Hold for 2 seconds at the maximum tension point (about eye level).
Step 4: Lower the weights back to the starting point through a count of 10 seconds.
Step 5: Repeat 3 times without resting.
Your coach,Jorge Cruise