SHOULDER STRONG

by Matt, Agape Doctor of Physical Therapy

In 1995, a study by Sher (not the entertainer!) using MRI’s showed that 34% of all the individuals (and 54% over age 60) in the study demonstrated rotator cuff tear(s). 11 years later, a study by Yamaguchi, using diagnostic ultrasounds, found that number to be 36% of the population having rotator cuff tears.  In general, studies have shown that 30-50% of the population over 50 years of age have either a partial or full thickness tear of one of their 4 rotator cuff muscles.  

These numbers are rather significant, however, many of these individuals do not have any symptoms.  Those who do have rotator cuff injuries understand the significance of their injury, as well as how limiting it can be on their daily lives. The key to good rotator cuff health is posture and strength.  

For starters, begin with improving your posture.  This is easier said than done, but if you can find a daily reminder (when your phone rings, every time you check your email, or something else you do on a regular basis) that prompts you to re-adjust your posture, you will quickly find that you will be more aware of what your body position is doing.  There are also postural aides out there like Intelliskin shirts that improve posture without having to think about it all day long!

Once your shoulder is properly positioned with good posture, your rotator cuff should move in a more appropriate manner, and thus limiting fraying that may occur due to impingement-like issues.  You can then begin to build strong rotator cuff musculature.  Most literature shows that the rotator cuff only fires up to about 15 pounds of resistance.  That means, for most people, doing rubber band resistance exercises and light dumbbell strengthening should improve one’s rotator cuff strength and health.  By putting a pillow or a rolled up towel between your arm and side, studies have shown that the rotator cuff fires up to 200% more effectively as compared to not having something between your arm and side.

By working on some basic strengthening exercises (INSERT LINK HERE) you should be able to improve your rotator cuff strength and limit potentially problematic range of motion loss and increased pain later in life.

INTERNAL ROTATION

SHOULDER EXTENSION

EXTERNAL ROTATION