05 September, 2008

Bosu- Rotator Cuff Muscles-Series 45

Rotator Cuff Muscles

Shoulder joint is the most mobile joint of human body. It is a ball and socket joint. It can do flexion, extension, hyper extension, abduction, adduction, circumduction, horizontal flexion.
But because it is the most mobile joint, it is also most prone to injuries due to dislocation. That is why we hear about shoulder dislocation injuries more often than any other joint. So how do we strengthen this shoulder joint. We have five rotator cuff muscles which are responsible for stabilising the shoulder. They are teres minor, teres major, supraspinatus, infraspinatus and subscapularies. Together they stabilise the shoulder joint. In this post I am listing few exercises for shoulder strengthening.

1. Sit on the Bosu, holding a dumbbell in each hand. Elbows are shoulder level. Forearms are up. Palms are in the level of head. Forearm and shoulder are at 90 degree.

Rotate the forearm down still maintaining the same 90 degree angle but this time the palms are at the waist level. The movement has come from the shoulder joint and not the elbow. Repeat this 20 times.

If you already have a shoulder injury, do not attempt this without consulting your trainer.

2. Hold the Dumbbells as shown below. Both hands facing each other inwards.

Keeping the hands at the same level, rotate them outwards.


3. Grab a Dumbbell in right hand. Take it up. Again the elbow is a shoulder level.

Rotating from the shoulder joint, bring the right hand down towards your left side next to waist level. The shoulder joint should generate this rotating movement and not the elbow.

Repeat and do it on the other side too.

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