The Secret To Shoulder Health And
Strength- A Strong Posterior Cuff
Welcome back to the most important shoulder blog series of your life, ever.
Previous Post: We already discussed the importance of an exact routine (Post 1) to maintain shoulder health. And we talked about some common shoulder stretches (Post 2) that should be in your warm up routine today (and everyday).
Now we are going to discuss posterior cuff strength exercises, and common reasons guys get shoulder injuries. Injuries are not from throwing too much (more on that later).
Have you seen this warm up before? Yea, me either. But it looks awesome.
Posterior Cuff Neglect – The Real Problem
The back side of your rotator cuff is called the posterior cuff.
“The posterior cuff is the back side of the shoulder. You can see from the photo, there is less muscle mass on the back side (Posterior) of the shoulder compared to the front side of the shoulder (Anterior side).
Throwing athletes (or softball players, quarterbacks, swimmers, tennis players, etc.) easily strengthen the front side of your shoulder.”
Just by practicing your sport. You gain strength in the front part of your shoulder.
But many athletes “neglect the posterior side of the rotator cuff. Leading to muscle atrophy (shrinkage). Which quickly leads to injury.”
Lets get into some exercise examples and then we will discuss some common rotator cuff injuries.
Two Functional Strength Exercises You Need To Dominate
Arm to Side – External Rotation with Band – Right Arm
Instructions: Using a secure resistance band. The band should be tied at the elbow level. Stand on the right side of your band. Grab the end of the band with your right hand and press your elbow firmly to your side. The elbow should be at a 90-degree angle. Keep your hand in front of your torso. Start pulling the band in a external motion and keep your elbow level with the ground. Keep the movement smooth and stretch the band as far as you can externally rotate.
Focus: Slowly move the band and squeeze the movement at the top.
Feeling: You should feel resistance on the external muscles of your posterior cuff.
Key points: For maximum benefit place a rolled towel under your arm. This will keep separation needed for optimal rotator cuff strengthening.
Time or Reps: Complete 3 sets of 10 reps.
Difficulty level: 1 of 5
Arm to Side – External Rotation with Band – Left Arm
Instructions: Using a secure resistance band. The band should be tied at the elbow level. Stand on the left side of your band. Grab the end of the band with your left hand and press your elbow firmly to your side. The elbow should be at a 90-degree angle. Keep your hand in front of your torso. Start pulling the band in a external motion and keep your elbow level with the ground. Keep the movement smooth and stretch the band as far as you can externally rotate.
Focus: Slowly move the band and squeeze the movement at the top.
Feeling: You should feel resistance on the external muscles of your posterior cuff.
Key points: For maximum benefit place a rolled towel under your arm. This will keep separation needed for optimal rotator cuff strengthening.
Time or Reps: Complete 3 sets of 10 reps.
Difficulty level: 1 of 5
“18 Rotator Cuff Exercises For Every Day Shoulder Health” The essential 18 rotator cuff exercises, Zach did these every day. Check them out here for free. click here
Band Shoulder Diagonal Flexion – Right Arm
Instructions: Secure the band to a pole (or another secure location). Make sure the band is secure near the ground. The band should be slightly above ground at knee-length. Stand with your left shoulder facing towards the secured band. Hold the end of the band with your right arm. Extend the band in a diagonal direction up and outwards away from the opposite hip. Keep your arm straight during this move. Extension of your arm should reach slightly behind your head. Hold this position for a second, then slowly return to the starting position and repeat.
Focus: Your focus should be on keeping your arm straight and stretching full range of motion. Move slowly.
Feeling: You should feel resistance in your upper shoulder and posterior cuff.
Key points: Keep your body straight and move your arm across your body. Make sure your band can stretch far enough for full range.
Time or Reps: Complete 3 sets of 10 reps.
Difficulty level: 2 of 5
Band Shoulder Diagonal Flexion – Left Arm
Instructions: Secure the band to a pole (or another secure location). Make sure the band is secure near the ground. The band should be slightly above ground to knee-length. Stand with your right shoulder facing towards the secured band. Hold the end of the band with your left arm. Extend the band in a diagonal direction up and outwards away from the opposite hip. Keep your arm straight during this move. Extension of your arm should reach slightly behind your head. Hold this position for a second, then slowly return to the starting position and repeat.
Focus: Your focus should be on keeping your arm straight and stretching full range of motion. Move slowly.
Feeling: You should feel resistance in your upper shoulder and posterior cuff.
Key points: Keep your body straight and move your arm across your body. Make sure your band can stretch far enough for full range.
Time or Reps: Complete 3 sets of 10 reps.
Difficulty level: 2 of 5
“18 Rotator Cuff Exercises For Every Day Shoulder Health” The essential 18 rotator cuff exercises, Zach did these every day. Check them out here for free. click here
Why You Should Be Freaking Out
About Posterior Cuff Strength
Shoulder injuries are so common it is crazy. Here is an example…
“Consistent neglect of the posterior cuff overtime, causes the shoulder to roll forward leading to a shoulder nerve getting pinched.” This is from an imbalance of development in your rotator cuff. Meaning you have developed more muscle strength in the front part of your shoulder. ” It feels like a knife stabbing you in the shoulder.
It is sharp, it’s painful and you do not want to experience this. Throwing or swimming with this condition, is impossible.”
What Is A Shoulder Impingment?
Due to excessive overhead arm movement, the shoulder muscles may frequently rub with the upper part of shoulder blade (acromion) and cause impingement. There are several reasons why impingement occurs,” but the most common is muscle weakness in the posterior cuff.
Rotator Cuff Tears
Another common injury to a weak shoulder is a rotator cuff tear. This is when the tendon in your rotator completely tears into two pieces. If this happens to you, you will not be able to lift your arm. No way you could throw. Rotator cuff tears are very scary. They tend to result in surgery and take a long time to recover. I have had multiple friends who tore their shoulder. It is nasty.
Forget trying to throw a baseball, I want you to be able to pick your kids one day. Play in the yard. Do normal household activities. With a tear in your shoulder, you are going to have a really tough time. You do not want this!
Here is a sketch of a normal shoulder vs a torn rotator cuff. Eeek!
The Good News
You can prevent rotator cuff injuries. Not only can you prevent them, but you can strengthen your posterior cuff. Leading to more durability and a great fastball. In other words, you will pitch longer each game, and strike out more hitters.
Or maybe you also play outfield and you want to hose someone at the plate.
Beastmode!
Or maybe you play third base and want to sling a backhand across the diamond.
Incredible and Possible
Now It Is Your Turn
Today I am releasing the most complete rotator cuff strength guide on the web. Its every rotator cuff exercise to build your shoulder into a strong durable gas throwing machine. Grab you copy today, and get to work.
107 Rotator Cuff Exercises
to Build, Protect and Maintain a Healthy Rotator Cuff for Life
-By Zach Calhoon
Check out whats inside…
- Shoulder Anatomy breakdown – The joint, muscles, ligaments, and tendons. Know your shoulder from the inside out, so you can dominate shoulder health
- Shoulder Movement defined – How your shoulder should move and the exact names for each movement
- Common Shoulder Injuries and how they feel – Avoid tears, impingments, instability, arthritis, and inflammation at all cost
- Learn 37 Stretches and how they increases rotator cuff flexibility and mobility
- Learn 18 Dumbbell exercises that are simple and useful
- Learn 19 Resistance bands workouts that actually work
- Learn 11 Shoulder workouts from the floor. Build strength and stability, with no equipment
- Learn 14 Advanced strength moves that promote big muscle size and strength
- Plus the exact shortcut I use in maintain shoulder health for life…
- And much much more
This eBook Makes Rotator Cuff Health and Strength Easy…
Get your own copy right now. Before the price goes up.
Click Below to Learn More
Here’s to you becoming the elite educated athlete you always dreamed. Lets change baseball together. Let change the world.
Thank you for your support!
Zach Calhoon
-Changing pitchers lives all over the world-
PS: Imagine what it will feel like to throw gas. The glove pops and the hitters cant come close.
PSS: Imagine striking outing the last hitter of the game and yelling with excitement.
PSSS: Imagine the look on everyone’s face, when they see you throw cheese. Get started today.
Next Post: Rubber Arm Series #4 – Rotator Cuff Exercises For The Advanced – click here
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