The shoulder is the hub of upper limb movement. No matter what upper limb movement you do, the shoulder will be involved!
During exercise, the shoulder is the most susceptible part to injuries. The most common problem is insufficient strength of the rotator cuff muscles responsible for stabilization!
Rotator cuff muscles: Wrap our shoulder joint like a sleeve, composed of four small muscles: supraspinatus, infraspinatus, subscapularis and teres minor.
Four muscles connecting the scapula and humerus work together to allow the shoulder joint to perform complex three-dimensional movements; allowing the arm to lift, abduct, extend and rotate.
Although the rotator cuff muscle group is classified as a small muscle group and is not the main source of strength, it plays an important role in stabilizing the upper arm humerus and shoulder during a wide range of shoulder joint movements.
During exercise, the rotator cuff is an extremely important muscle group.
Therefore, strengthening the rotator cuff (Rotator Cuff) and scapula (Shoulder Blade) that stabilize the shoulder joint can make the shoulder muscles stronger and help reduce the occurrence of injuries.
Today we recommend a good movement: standing 90-degree shoulder external rotation
You can stand, sit or lie on your back!
Use dumbbells to train! If you are just starting out, just go empty-handed! Start with low weights and gradually increase the load each week.
How to do it?
Raise your hands, the starting position is like a dumbbell shoulder press, the arms are bent close to 90 degrees, and the upper arms and torso are close to 90 degrees
Then hold the dumbbells, activate your shoulders, rotate downwards until your forearms and torso are perpendicular, then externally rotate your shoulders to lift the dumbbells upwards!
Pay attention to the movement process to be slow and controlled!
Perform 3 sets of 10 times each