#FitTipFriday: Rotator Cuff Strength

This week’s Fit Tip Friday focuses on the importance of strengthening your rotator cuff, with NAC personal trainer, Tim Cook. Although Tim was a college baseball player at California State University, Fullerton, where rotator cuff strength was a crucial part of strength training, he emphasizes the importance of rotator cuff strength for all people. The rotator cuff’s main job is to stabilize the glenohumeral joint (shoulder joint), as well as, abduction and internal/external rotation of the humerus. Here are two important exercises to help strengthen your rotator cuff.

Try adding them into your training 3 times this week, for sets of 3.

External Rotation (weight range – 2 lbs to 5 lbs)
Lie on your side on a firm flat surface, place a pillow or towel under your head to keep your spine straight
​Hold your elbow at your side at a 90 degree angle
​Keep your elbow against your side and slowly rotate your arm at the shoulder, raising the weight to a vertical position
​Slowly lower the weight to the starting position

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Internal Rotation
​Lie on your side on a firm flat surface, place a pillow or towel under your head to keep your spine straight
​Hold your arm at your side at 90 degree angle
​Keep your elbow bent and against your body and slowly rotate your arm at the shoulder, raising the weight to a vertical position
​Slowly lower the weight to the starting position

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For more exercises to strengthen your shoulders, email me at TimCook@newtownathletic.com 

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