If you’ve been around the gym environment, you’ve probably heard people harp on about “turning your glutes on”, “strengthen your core” and “stretch your hip flexors” but it’s important to know why. Your core and glute muscles are crucial for maintaining the position of your pelvis (i.e. where your hips connect to your spine) and protecting your back.
If our last blog on common signs of rotator cuff problems and why it's important to have strong rotator cuffs resonated with you, then you're probably wondering how to go about strengthening the muscles.
Over the next few weeks, we're going to go through the movements that the rotator cuff muscles are responsible for or assist with, and then show some exercises that will help strengthen them.
Let’s start by talking about the movement called external rotation – which is the movement of rotating your arm away from your body.
Your rotator cuff is made of 4 muscles (Supraspinatus, Infraspinatus, Teres Minor and Subscapularis) that work to stabilise your shoulder joint. Your shoulder is a ball and socket joint made up of your arm bone (humerus) and the socket on your shoulder blade (scapular). It is the most mobile joint in the body which is why it's so important to ensure your rotator cuff muscles are strong to help prevent injury and dysfunction.
During a squat, it's important that your knees stay in line with your toes during the entire movement. You want to be cautious of your knees buckling inwards as this can potentially cause unnecessary stress on your knee joint, and also inhibits your hip movement and activation of your gluteal muscles.
What can you do if you experience this problem?