Rotator cuff injury exercise: The ‘lying lateral raise’ is very useful for training the rotator cuff muscles

Rehab exercise of the month (3) Rotator cuff injury exercise: The ‘lying lateral raise’ is very useful for training the rotator cuff muscles

Developing strong shoulder rotator cuff muscles is important for preventing shoulder tendinitis injuries. Athletes involved with overhead movements – such as swimming, throwing, serving in tennis - often develop imbalances in strength around the shoulder joint due to the large forward rotational forces. These overhead movements also place the shoulder joint in a compressed position, increasing the stresses on the joint. Maintaining a strong rotator cuff helps keeps the shoulder joint correctly positioned during these overhead movements, reducing the stress and therefore the injury risks. Research has shown that this exercise recruits the supraspinatus and infraspinatus muscles very highly – two important rotator cuff muscles.

Start position and movement

Lie on your side, making sure your hips are above one another. Hold the dumbbell in one hand by your hip. Raise your arm up above your hip. Stop when your arm makes a 45 degree angle (this way you avoid taking the shoulder into the zone of compression).

Progressions:

Perform sets of 10 repetitions, two or three times a week. 2kg is sufficient fora female to begin and 3kg for a male. Progress to 5kg and 7kg respectively.

Raphael Brandon