Rotator Cuff Muscle Stabilization

Rotator Cuff Muscle Stabilization:

Many have mistaken the rotator cuff muscles. This case of mistaken identity has
put swimmers at risk for shoulder injury. The old view of training the
rotator cuff focuses on the secondary motion, not the primary motion. 

This
misconception isn't the fault of the swimming community. Open any anatomy or
rehabilitation textbook and you'll see internal rotation and external rotation
as the role of these muscles, persuading many swim coaches to grab the
resistance bands and do these motions to "prevent" shoulder
injuries. 

		ROTATOR CUFF   MUSCLES
MUSCLE	ORIGIN	INSERTION	ACTION
Supraspinatus	Supraspinous fossa	Greater tuberosity humerus	Abduct glenohumeral joint Externally rotate glenohumeral joint
Infraspinatus	Infraspinous fossa	Greater tuberosity humerus	Externally Rotate glenohumeral joint Horizontal Abduct glenohumeral joint
Teres minor	Lateral border scapula	Greater tuberosity humerus	Externally Rotate glenohumeral joint Horizontal Abduct glenohumeral joint Adduction glenohumeral joint
Subscapularis	Subscapular fossa scapula	Lesser tuberosity humerus	Internally Rotate glenohumeral joint Horizontal Adduct glenohumeral joint

The
true role of the rotator cuff muscles is stabilizing the head of
the humerus within the glenoid fossa,
not being a primary mover. Charles Weingroff has described this
as joint centration. Joint centration simply indicates proper contact
against the glenoid, preventing excessive mobility and injury to the
rotator cuff muscles.

Many
swimmers have excessive mobility. These large ranges of motion allow swimmers
to produce more force for an early vertical forearm. However, many swimmers
don't have the necessary stability of the joint to control this motion. This
leads to an unstable shoulder at risk for injury.

One method for strengthening the rotator cuff muscles are via weighted carries. Legendary strength coach Dan John was one of the earliest
supporters of weighted carries. These exercises force the rotator cuff tendons
to hold the humerus in the correct position. This active
'compact' position is ideal for shoulder stability.  

The compact position is not a physically hard exercise, but requires proper motor control which is essential for youth swimmers.  The earlier swimmers
understand this concept, the earlier they will be able to control excess motion
at their shoulder and prevent injuries. This shoulder stability must be the goal of shoulder
injury prevention. Remember, mobility requires proper stability for
healthy shoulders.

By G. John Mullen founder of the Center of Optimal
Restoration, head strength coach at Santa Clara Swim Club, and creator the Swimmer's Shoulder System.