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A Rotator Cuff Workout to Strengthen and Stabilize Your Shoulders ...

P.T., D.P.T.
Just Move Therapy
The Queer Gym
Condé Nast
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Christa SgobbaStrength
Marcia Darbouze
Sivan Fagan
Angie Coleman
Nathalie Huerta
Erica Gibbons
Caitlyn Seitz


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New York

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In addition to focusing on them and your other shoulder muscles, you should also make sure you’re challenging your lower trapezius muscles (the muscles at the top half of your back) and your serratus anterior (a muscle along your rib cage that helps you position your shoulder blade).These muscles tend to be weak in many people, which is why exercises like overhead pressing can cause front-of-the-shoulder pain, says ACE-certified personal trainer Sivan Fagan, owner of Strong With Sivan in Baltimore, Maryland.A workout that focuses on strengthening these muscles—and improving the external rotation of your shoulders and your thoracic spine mobility—can help you build the strength and range of motion to do pressing-based workouts more safely, she says. This is 1 rep.Complete 12–15 reps.Focus on quality with these reps, taking the movement slowly and making sure you’re feeling it in the back of your shoulder, not your upper trapezius muscles, says Fagan.Start in high plank position with your shoulders stacked directly above your wrists, legs extended behind you hip-distance apart, and core and glutes engaged.Tap your left hand to your right shoulder while firing your core and glutes to keep your hips as still as possible. This is 1 rep.Complete 12–15 reps, then switch sides.When you improve the extension and rotation of your thoracic spine, you’re able to move your shoulder blades freely on your rib cage, which allows you to move more effectively, says Fagan.Related:An Upper-Body Workout That’s Gentle on Your Shoulders20 Arm Exercises Without Weights You Can Do at HomeThis Back and Shoulder Workout Will Help You Stand Up TallSELF does not provide medical advice, diagnosis, or treatment.

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