Today I want to show you a fantastic new rotator cuff exercise that I have been doing.
I call it the Rotator Cuff Side Plank Exercise.
I am always looking for ways of doing simple and fun exercises for my clients. It might be a modification or a regression on a joint exercise. Plus, I always like to do activities that use standard equipment that people already have or can get at a low cost.
This exercise is perfect for fitting the bill.
Rotator Cuff Side Plank Exercise is very easy to do, and it doesn’t require any equipment other than a wall.
I love using the wall. It is an easy piece of equipment everyone has access to, and for almost any bodyweight exercise you do on the floor, you can regress the exercise and perform it on the wall.
We were looking at how we set up the Rotator Cuff Side Plank exercise.
Move up against the wall. In a traditional side plank, bring the arm just below shoulder height. Having it in a position just below shoulder height keeps it away from any pinching in the shoulder joint and decreases the activation of the upper trapezius.
For the rotator cuff side plank exercise, I bring my arm out to the side about 45 degrees from the body, with my forearm up against the wall and the upper arm in line with the body.
My body is a slight lean. If I want to increase the exercise’s resistance, I can increase the angle that my body is at.
After I have my shoulder set up, I make sure that the rest of me is set up. I have my head, trunk, and the rest of my body in good alignment (straight line) and activate those scapular muscles.
Here is a Video of the Rotator Cuff Side Plank Exercise:
Start by slowly lifting yourself away from the wall using your arm to move out until about 70 degrees of shoulder abduction (arm to the side). Then you will return to the starting position.
In the exercise, I am concentrating on the shoulder muscles and the rotator cuff from the start to end position. And then, when I go from the end to the starting position, I am eccentrically working the shoulder muscles (deltoid) and rotator cuff muscles (specifically supraspinatus).
It looks like a straightforward exercise, and it is, but it targets the shoulder muscles and rotator cuff muscles.
Give it a try. It will work on strengthening your shoulder and strengthening your rotator cuff muscle.
Well, there you go.
Here are some other rotator cuff exercise videos that I have done that may interest you:
One Rotator Cuff Exercise You Should NOT Do if You Have a Rotator Cuff or AC Joint Injury
Simple Rotator Cuff Exercise Tool for Your Clients
3 Cues to Remember When Teaching Tubing Rotator Cuff Exercises
Rick Kaselj, MS
If you would like more details on the rotator cuff exercises, you can CLICK HERE to check out Effective Rotator Cuff Exercises: