This same concept applies to the shoulder. The shoulder has a group of muscles called the “rotator cuff”. These are four muscles that are in charge of controlling and stabilizing the shoulder through rotation. Strengthening this shoulder group greatly performs any activity with your shoulder.
Throwing athletes concentrate much of their training on strengthening these rotator cuff muscles. Some professional baseball pitchers can throw the ball over 100 miles per hour, which is twice that of an average man. They do not have big shoulder muscles, well at least not ones we see. But deep to the shoulder they have developed strong core rotator cuff muscles that provide the shoulder the stability necessary to throw the ball with such impressive force and yet not have the shoulder come out of joint.
This is not limited to throwing athletes. Many weight training athletes work hard on developing the major shoulder muscle the deltoid. This is the one that is seen covering the shoulder and can be bulked up with training. But often with too much deltoid strength the shoulder becomes unbalanced and limits strength and training. A few simple cuff exercises correct this situation.
Another group who should develop their shoulder core rotator cuff strength is the worker that uses his arms often out in front of them or in the overhead position. Often without a strong rotator cuff they can develop tendinitis. This is an example how sports medicine is used not just for the athlete but also for individuals who work at physical jobs. This term is called the “industrial athlete” and will be subject to a future column.
Just as core strengthening helps prevent injury and improve function, strengthening of the rotator cuff goes along way in preventing shoulder injury and ensuring optimal performance.