Recovery Insights Blog | Foundational Rehab

What Is the Rotator Cuff?

Four muscles that stabilize and move your shoulder:

**Supraspinatus** — Lifts arm out to side

**Infraspinatus** — External rotation

**Teres Minor** — External rotation

**Subscapularis** — Internal rotation

Why Strengthen the Rotator Cuff?

Prevents shoulder injuries

Reduces impingement risk

Improves shoulder stability

Essential for overhead athletes

Helps after injury

Best Rotator Cuff Exercises

External Rotation

Side-Lying External Rotation

Lie on side, elbow at waist

Rotate forearm up toward ceiling

3 x 15 each side

Standing External Rotation (Band)

Band at elbow height

Elbow at side, rotate outward

3 x 15 each side

Internal Rotation

Standing Internal Rotation (Band)

Band anchored to side

Elbow at side, rotate inward

3 x 15 each side

Full Rotator Cuff

Prone Y-T-W Raises

Lie face down

Y: Arms overhead, thumbs up

T: Arms to sides, thumbs up

W: Arms bent, elbows at sides

2 x 10 each position

Face Pulls

Cable or band at face height

Pull toward face, externally rotate

3 x 15

Scapular Stability

Band Pull-Aparts

Band at chest height

Pull apart, squeeze shoulder blades

3 x 20

Sample Routine (10 min)

1. External rotation (band): 15 each

2. Internal rotation (band): 15 each

3. Prone Y-T-W: 10 each position

4. Face pulls: 15 reps

5. Band pull-aparts: 20 reps

Do 2-3x weekly for prevention, daily for rehab.

The Bottom Line

Rotator cuff health requires:

1. Balance — Internal and external rotation

2. Scapular work — Support the rotator cuff

3. Consistency — Regular maintenance

4. Light weight — These are small muscles

Foundational Rehab includes rotator cuff work in shoulder programs.

Rotator Cuff Exercises: Strengthen and Protect Your Shoulders

What Is the Rotator Cuff?

Why Strengthen the Rotator Cuff?

Best Rotator Cuff Exercises

External Rotation

Internal Rotation

Full Rotator Cuff

Scapular Stability

Sample Routine (10 min)

The Bottom Line

Ready to Start Your Recovery?