How do you target your rotator cuff muscles?

Rotator cuff exercises

1. Lie flat on the back, extend the arms and legs, and engage the abdominal muscles.
2. Reach one arm toward the ceiling, lifting it until the shoulder blade comes off the floor.
3. Hold for 5 seconds.
4. Return arm to the floor.
5. Repeat on the other side.

What 4 muscles make up the rotator cuff and their functions?

Share on Pinterest Four muscles make up the rotator cuff: the subscapularis, teres minor, supraspinatus, and infraspinatus. Together they assist in stabilizing the shoulder joint as well as in performing various arm movements. Four muscles and their attached tendons make up the rotator cuff.

What types of exercises focus on the rotator cuff muscles?

Exercises for Rotator Cuff Strengthening

• External rotation with band. This exercise is excellent for strengthening the external rotators and for general scapula stability.
• Internal rotation with band.
• Elbow Raises.
• Ball on the Wall.

How do you strengthen the four rotator cuff muscles?

Exercise Two

1. Lie on your side on a bed or the floor.
2. Place your upper arm at your side with your elbow bent to 90 degrees, and your forearm resting against your chest, palm down.
3. Rotate your shoulder out, raising your forearm until it is level with your shoulder.
4. Lower the hand slowly.
5. Repeat 10 times.

How many exercises should you do for shoulders?

Generally speaking, each head of the deltoid can be 8-12 total sets per week. This can often be done splitting up overall training volume into 3-4 sets each, 2-3 times per week.

How do you strengthen the external rotator of the shoulder?

Exercises for Shoulder Flexibility: External Rotation

1. Stand in a doorway.
2. With the other hand, hold the elbow on the side with the involved frozen (stiff) shoulder firmly against your body.
3. Standing in the same spot, rotate your body away from the doorjamb.
4. Work up to doing 3 sets of this stretch, 3 times a day.

What are the four basic exercises for the shoulder muscles?

Here, Coggan offers four exercises to try, as well as modifications for each fitness level.

• Dumbbell front raise.
• Dumbbell lateral raise.
• Reverse fly.
• Seated military press.
• Standing dumbbell shoulder press.
• One-arm dumbbell push press.
• Plank dumbbell shoulder raise.