Rotator cuff muscles are a group of 4 muscles that work together to support the shoulder joint (Glenohumeral Joint) when it is rotating. They connect the upper arm bone to the shoulder blade and the shoulder socket.

1. Supraspinatus - Responsible for throwing motions or any motion that tries to move the humerus (head of the arm bone) forward. You would use this muscle to hold shopping bags away from your body.
2. Infraspinatus- Helps to lift the arm away from the body and rotate the shoulder away from you. Brushing your hair requires the infraspinatus.
3. Teres Minor- The smallest of all the rotator cuff muscles it helps the infraspinatus muscle externally rotates your arm away from your body.
4. Subscapularis- Stops your humerus bone from coming forward out of the joint. It would be used in things such as tucking your shirt in the back of your pants.

They are very small and are often neglected in the gym when people are working out and can be injured slowly over time from repetitive strain or suddenly from too much force placed on them.

Signs of an Injury

• Pain in the outside area of your shoulder especially when reaching overhead, behind your back, lifting or pulling.
• Night pain- can’t sleep on it or can’t sleep at all because of the pain
• Shoulder weakness
• Decreased range of motion

If the pain is severe, you can not use your arm or your shoulder pain lasts longer than a week then you need to see your doctor. It is very important to seek treatment for shoulder injuries as the quicker you start rehab the quicker you will heal.

The most common rotator cuff injuries are:

Tendonitis – With repetitive movements or over use your tendons may become inflamed. Tennis and racquet sports tend to be one of the main sports associated with tendonitis.

Bursitis- There is a sac full of fluid (bursa) located between the shoulder joint and rotator cuff tendons. It can become irritated and inflamed through overuse as well.

Strain or Tear- Ignoring tendonitis can lead to a strain or tear of the tendons or you may develop a tear without any warning signs.
And the most common causes are:

• Falling and using your arm to stop yourself
• Poor posture
• Normal Wear and Tear
• Lifting and Pulling
• Repetitive stress

Unfortunately Rotator cuff injuries are very common. If you experience pain in your shoulder try to rest it. Apply a cold pack for about 15 – 20 min during the first few days. If it is still sore then use heat for 20 min followed by cold.

The more consistant you are with exercise the better for your shoulders. As long as you include enough rest so as to not over use them. If you are starting back at a sport after a hiatus or only play on weekends then make sure you give yourself a nice warm up before working it hard. If your job requires a lot of heavy lifting or arm movement then try to give yourself an appropriate amount of breaks in order to not over use it.

Rotator Cuff Muscles

Modified Side Lateral- Supraspinatus Stand on a band with your arm straight down at your side pointing your thumb towards the floor. Slowly raise your straight arm up until it reaches your shoulder and is at about two o’clock with twelve being straight in front of you.
External Rotation- Infraspinatus and Teres Minor muscles. Standing, hold the handle with one hand and the band with your other hand. The hand with the handle has its elbow glued to your side. Slowly pull your hand away from your body keeping your elbow touching your side and slowly return it back to your start position.
Modified Throws- Subscapularis Attach a tube above shoulder height to the top of a door with a door attachment, banister or a pole, tree or jungle gym outside. Position the arm at shoulder height and the elbow is in line with the shoulder bent at a 90 degree angle. Slowly rotate your hand down pivoting your elbow so that it stays in the same position. Slowly return back up to your start position

Bring the Gym Outside

A good work out can be done outside of the gym. Often many people don’t work out in the summer because they don’t want to be cooped up inside. That can all change. Walk out to your back yard or head to a park by your house. It’s that easy. Wondering what you can do? Here are some ideas.

• Stairs or hills- Run up a hill or set of stairs. At the bottom of each one or every 5th one (the size of the hill/stairs depending) do 10 push ups.
• Run across the park. At each end stop and do push ups, squats, jumping jacks, abs or any exercise you can think of then run to the other side and do different exercise.
• Do walking lunges across the yard.
• Using bands you can work your whole body. Lat pulls downs, tricep extensions, bicep curls, shoulder presses and more. (see previous newsletters for ideas)
• Be a kids and hang from the monkey bars.
• Play tag if you have kids
• Kick a soccer ball around or play another sport
• Go for a power walk.
• Join a boot camp

The ideas are endless. Get outside and move around. It doesn’t matter what you are doing as long as you are burning calories. Exercise doesn’t have to be in the gym lifting dumbbells.

Home Fit trains clients outside whenever the weather permits. Sign up for some sessions to learn what to do on your own or grab a group of friends and we can run a boot camp class at the location and time of your choosing.

Don’t wait! Enjoy the weather while you can!

White Beans on Arugula

2 cups white kidney beans
3 green onions, thinly sliced
2 celery stalks, sliced
1 clove garlic, minced
1 tsp Dijon mustard
1 tbsp honey
2-3 tbsp lemon juice + zest
1-2 tsp oregano, chopped
¼ tsp pepper
¼ cup extra virgin olive oil
1 bunch fresh arugula, torn
¼ cup parsley, chopped
Optional- 1 tin light tuna packed in water, drained

1. If using canned beans, drain and rinse.
2. Combine beans, onions and celery together in a large bowl.
3. In a small bowl, stir together garlic, mustard, honey, 2 tbsp of lemon juice, oregano, salt and pepper.
4. Gradually whisk in oil. Pour over bean mixture and toss gently.
5. Let stand at room temperature for half an hour to allow flavours to blend together.

If using tuna add it now. Taste and add remaining tbsp of lemon juice if desired. Line a platter with the arugula. Top with the bean mixture and garnish with parsley and lemon zest.

Make 4 servings

Calories 262 cal, Protein 8.25 g, Carbs 28 g, Fat 14 g, Sodium 34 mg