Truths about the rotator cuff:
- 20% of the adult population has been shown to have some type of rotator cuff tear!
- Stress on the shoulder is cumulative so as we age so does our degeneration and prevalance increases in tears.
- The rotator cuff is in a constant battle with our bigger muscles, our posture, flexibility and aligment.
- There is less stability in the shoulder than any other joint in our body. If you tease away the muscle the joint falls out of socket. That is not true for any other joint in our body!
Myths about rotator cuff:
- Rotator cuff exercises are not functional - Many believe that performing an isolated rotator cuff exercise is not functional. There is a trend of "functional" exercises. Certainly some rotator cuff exercises don't feel like they are functional because it feels like a awkward position and an awkward movement. The rotator cuff is needed to stabilize and a weak muscle cannot stabilize.
- You get enough rotator cuff exercises during other shoulder workouts - You can have strength without stability, at least until it catches up to you. If you also focus on stability, your strength will improve.
- Heavy weights will shut off your rotator cuff: It is true that heavier weights will cause you to compensate your form. This doesn't mean that the rotator cuff stopped working. It is getting overpowered. The trick is to exercise it and make it stronger. It's very possible to work the rotator cuff musculature into double digits.
- Use the same weight during all rotator cuff exercises - This is just absurd. Challenge each muscle to it's ability. You wouldn't say let's use the same weight for curls, bench and triceps. The goal is to get stronger. If you are challenged, there is little to no stress. Without stress there is no change.
Dr. Coby Jones
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