MASTER CLASS: Save the cuffs by toughening them up

— Every time you turn a doorknob or open a jar of grape jelly, you’re using the rotator cuff.

The rotator cuff consists of four small muscles that stabilize your shoulder and assist its everyday function. These muscles are susceptible to injury, and not just traumatic injury as might happen in a car wreck. You could cause a traumatic injury to the cuff by improperly lifting heavy weights.

Repetitive wear and tear also can break down the cuff while you slump calmly at your office desk.

This week, I’ll present a few general tips for limiting injury exposure to the rotator cuff. I’ll show you an easy way to help strengthen this muscle group without even leaving the house.

Trauma-related rotator cuff injury is usually completely preventable - if you understand which motions and activities increase the risk of a tear.

The first motion you’ll want to be aware of is lifting with the shoulder in an internally rotated position.

Imagine hoisting a heavy suitcase from the ground to chest level with both hands grasping one handle in the center of the suitcase. This very common scenario places the rotator cuff in a very vulnerable position that increases the likelihood of a tear.

The rotator cuff is also damaged very often during yard work. Lifting heavy bags of mulch or dirt at awkward angles can definitely present some problems, but turn your attention specifically to the way you use pull-starting engines on lawn mowers, string trimmers and other power equipment. This high-velocity action combined with a forceful, unpredictable resistance is perfect scenario for rotator cuff damage.

If you must yank a tool’s string to start it, try to remember to keep your grip “palm up” during the pull. This will put the rotator cuff in a slightly safer position as compared to having the palm facing downward.

Better yet, spend the extra few bucks for a push-button starter.

As we age, rotator cuff muscles tend to weaken and become less flexible. The tendons may also begin to show signs of “fraying” due to long use. Both of these scenarios can be trouble, particularly because we use these muscles so often during everyday activities.

The good news is that you have the power to limit strength loss and inflexibility with regular rotator cuff training.

This week’s exercise is an easy movement you can do at home. All you need is a stretch band.

1.

Select a stretch band with very light resistance.

2.

Stand on the center of the band and hold either end of the band in your palms with a thumbs-up grip (palms facing inward).

3.

Extend both arms straight down near your hips with the hands in front of your body.

4.

Slowly raise both arms at once in a diagonal fashion away from your body’s midline.

5.

Continue raising both arms until you reach shoulder level, then return to the starting position.

6.

When done correctly, the arms should move the band into a V shape from the hip area and outward beyond each shoulder.

7.

Do two sets of 12 repetitions with 60 seconds of rest between sets.

It’s always better to begin doing this exercise (and any others) with a light resistance that you can comfortably handle. You should be able to perform the exercise perfectly according to the instructions, with very little struggle.

As you gain strength, you can increase the resistance of your stretch band by anchoring the band closer to the handle on each side. Tightening the band makes it harder to pull.

Move slowly through the range of motion and you should be fine.

Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.

vballtop@aol.com

ActiveStyle, Pages 28 on 06/21/2010

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