The Rotator Cuff: Anatomy, Function, and Key Exercises

The Rotator Cuff: Anatomy, Function, and Key Exercises⭕️

The rotator cuff is a group of four muscles that work together to stabilize and move the shoulder joint. These muscles include the supraspinatus, infraspinatus, teres minor, and subscapularis. Each muscle has its specific function, but they all contribute to maintaining shoulder stability during various movements.

🦴 Anatomy:
1️⃣ Supraspinatus: This muscle sits on the upper portion of the scapula and assists in initiating abduction (lifting the arm away from the body).
2️⃣ Infraspinatus: Positioned below the supraspinatus, this muscle assists with external rotation and stabilizes the shoulder joint.
3️⃣ Teres Minor: Located next to the infraspinatus, this muscle also aids in external rotation and shoulder stability.
4️⃣ Subscapularis: This muscle is found on the front side of the scapula and is responsible for internal rotation and shoulder joint stability.

🏋️‍♂️ Function:
In pulling exercises (shoulder extension), the subscapularis and teres minor assist prime movers like the lats, posterior delts, traps & rhomboids. In shoulder flexion exercises, the supraspinatus and infraspinatus assist primary muscles such as the anterior deltoid and pectoralis major.

Focusing on exercises that extend and flex the shoulder will be sufficient for most people. Consistent training and progression on classic movements, like pull-ups, rows, bench presses, and overhead presses, (including all their variations) will effectively target these muscles and enhance overall shoulder stability and strength.

In summary, understanding the anatomy and function of the rotator cuff muscles is essential for optimal shoulder performance. Prioritizing compound exercises that involve shoulder extension and flexion will ensure adequate training and development of these essential stabilizers.