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Personal Training in St. Helier - The Rock Fitness

The Rotator Cuff is comprised of four muscles which support the structure and function of the shoulder complex. The Rotator muscle group being located on the scapula (Shoulder Blade) allowing for a great deal of stabilisation with three muscles located on the posterior scapula and one on the anterior scapula structure.

The anterior muscle which can be located on the Anterior view picture is the Subscapularis, responsible for muscle contraction when we are contracting the shoulder in horizontal flexion (Chest Press Example). The Subscapularis is often working in conjunction with the anterior deltoid (Shoulder) and Pectoral Major (pec muscle).

The Subscapularis has been found to be in muscle contraction when somebody is rounded in the upper spine, and the shoulders are hereby drawn forward and inwards. When this happens we usually have affected the Type 1 muscle fibres which are the slow twitch fibres high in oxygen. Once fibres distinguish a posture which we establish as a part of habit the muscles will begin to shorten over time.

The Teres Minor and Infraspinatus are also muscles which make up the Rotator muscle group. Both the muscles are responsible for shoulder external rotation, to easily define this movement flex your forearm to elbow height and then draw your arm outwards externally, now we are working the Teres Minor and Infraspinatus working!!

The Teres Minor and Infraspinatus will also assist in shoulder extension, when we place our arms beside ourselves we then draw our arms with a minimal bend in the elbow backwards. We could replicate this motion is exercises such as bench tips, we will certainly be engaging the posterior segment of the Rotator Cuff.

Both the Teres Minor and Infraspinatus are known to be commonly neglected in relation to the anterior shoulder complex, we live our lives using mostly the front muscles of the body, we seem to neglect the posterior aspect of the body, and hereby we neglect the posterior Rotator Cuff which then becomes in need of retraining to provide a more symmetrical balance to shoulder stability and function.

The Supraspinatus is a muscle we use when we abduct the arm away from the body. Located in the upper part of the scapula posteriorly, and Often a muscle which needs to be carefully considered when developing exercise plans. Most people are unable to perform optimal movement in shoulder abduction due to a more dominant medial rotation on the shoulder, if this is the case limited abduction of the shoulder is found predominantly high in cases.

Often we find the Rotator Cuff is responsible for mobility restrictions and commonly injured through tissue tears. The Infraspinatus and Teres Minor being negelected most often become atrophied (smaller in size) so therefore they need to be strengthened back to their original self. The Rotator Cuff is well known for shoulder impingement and tears but ensuring we have a healthy shoulder is always the best way forward!!








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