Three ways to improve rotator cuff mobility

Fitness coach Liz Lowe advises three exercises that can improve both shoulder mobility and posture

If you swim regularly, chances are you’ve heard of the rotator cuff muscles – and may have felt them too. These muscles connect the scapula (shoulder blade) to the (humerus) upper arm and work together to stabilise the glenohumeral (shoulder) joint and enable a wide range of movement patterns.

The rotator cuff comprises four muscles :

Supraspinatus – the smallest muscle and generally the most prone to injury. Initiates arm abduction (raising the arm away from the body).
Subscapularis – the largest and only front-facing rotator cuff muscle. Responsible for internal rotation.
Infraspinatus – triangular muscle on the back of the shoulder blade. Together with teres minor, mostly responsible for external rotation and key for swimmers as it plays an important role in overhead arm movements.
Teres Minor – works alongside infraspinatus to produce external rotation.

The rotator cuff is important to swimmers, as strength and mobility around the shoulder joint supports good swim technique and stroke efficiency, as well as reducing the likelihood of shoulder injuries. Conversely, good technique in the water helps keep shoulders healthy and pain free.

Here are three exercises that can improve both shoulder mobility and posture. If you have any current or past shoulder issues, please seek professional advice before trying any new exercises.

Three exercises to improve rotator cuff mobility

Wall Angels

1. Stand with back of head, upper back and bottom resting against a wall, spine in neutral position.
2. Bring arms to shoulder height and bend elbows to 90° (like a cactus), aiming to keep wrists, elbows, and hands in contact with the wall.
3. Extend arms overhead and then slide them back down the wall to the starting position. Repeat approximately 10 times.

External Rotation

1. Standing upright, keep elbows close to sides and bend to 90 degrees, palms facing up. 2. Keeping elbows tucked in, open forearms outwards then return to start position.

Repeat approximately 10 times.

This can be progressed by tethering a long resistance band at waist height or under the opposite foot and taking one arm outwards at a time (palms facing in) against the tension of the band.

Internal rotation

As before, tether a long resistance band at waist height, or under the foot of the working side. With elbow tucked in, hold the band with tension and take the forearm across the body.

Halos

Stand upright, hands clasped or holding a rolled towel. Circle hands up behind the head, coming back down on the opposite side to starting position. Repeat approximately ten times, alternating the direction. This can be progressed by using a light weight or kettlebell.