Who Should Do?
Athletes
Most athletes require exercises for shoulder strength and stability. However, overhead sports athletes can benefit even more from them.
That’s because they stabilize the upper arm bone within the shoulder joint, reducing the chance of dislocation. They also improve shoulder strength and range of motion, increasing performance in sports like baseball, tennis, volleyball, and swimming.
Office Workers
Those, who spend long hours at a desk, often experience shoulder pain or discomfort. This may be due to poor posture. The regular use of computers with rounded shoulders can fatigue these postural muscles and lead to pain and tension.
Incorporating exercise into daily lives can improve these conditions. Cable shoulder internal rotations are one way to strengthen the muscles around the shoulder joint. This may improve posture and reduce shoulder pain.
Gym Goers
Most traditional workouts focus on compound movements and larger muscle groups. They often neglect shoulder and rotator cuff exercises, like the cable internal rotation. This can lead to imbalances, joint stiffness, or weakness in these stabilizing muscles.
Therefore, cable shoulder internal rotations can be a great addition to the shoulder workout of men and any fitness enthusiast. Additionally, this can add variety to their training routine.
Who Should Not Do?
Beginners Without Proper Guidance
Beginners who are new to strength training should approach cable rotations with caution. This is only until they learn proper technique meaning there is no need to avoid it completely.
Cable internal rotation requires good form and control, which can be challenging for those just starting out. Incorrect technique or excessive weight can lead to injuries. Therefore, beginners should ask for guidance from a qualified trainer.
People With Acute Shoulder Injuries
People should avoid cable shoulder internal rotation in case of any acute shoulder injuries. For instance, rotator cuff tears.
In adults, rotator cuff injury is the most common tendon injury seen and treated. Approximately 30% of adults aged over 60 and 62% of adults aged over 80 have tears.
Performing the cable internal rotation with an injury may cause pain or make the condition worse. Take a rest until you have fully recovered or follow medical advice before beginning any exercise program.
Benefits Of The Exercise
Reduces Injuries
Repetitive throwing or overhead activities put pressure on the shoulder joint. To perform these movements smoothly, it requires strength and coordination in the muscles around the shoulder. That’s when shoulder cable rotations come in handy.
They can strengthen the muscles around the shoulders and pectorals, reducing the risks of injuries during activities. Lack of strength and stability can impair joint control and lead to muscle imbalances and joint instability.
You can prevent these from happening by training regularly and implementing cable internal rotations into your training plan.
Improves Stability
The rotator cuff and shoulder muscles involved in cable rotation support the shoulder joint. Therefore, they’re considered vital for shoulder health. Cable shoulder internal rotations can develop and strengthen these muscles.
They improve the stability of the shoulder joint and reduce the risk of injuries. This is essential in overhead activities too, like lifting and other daily tasks.
Improves Range Of Motion
Prolonged inactivity or immobility of the shoulders and rotator cuff can cause stiffness and reduced range of movement. Additionally, tissue scarring from previous injuries can limit the rotation of the shoulders, too.
Improving the strength of these muscles with exercises like cable shoulder internal rotations can improve the range of motion as much as stretching. This makes it a great addition to any training or rehabilitation program.
*Expert tip: You can place a towel between your elbow and torso. This increases the range of motion, isolates the shoulder rotators, and limits the work on the elbow extensors.
Frequently Asked Questions
Yes, shoulder internal rotation involves many daily activities, like getting dressed. It also plays a stabilizing role in sports like tennis or kickboxing, preventing injuries for athletes.
There are two main muscles involved in internal rotations. The first one is the anterior deltoid at the front of the shoulder. The other primary mover is the subscapularis. This is a rotator cuff muscle that lies at the anterior surface of the shoulder blade.
The posterior deltoid, infraspinatus, and teres minor muscles can limit shoulder internal rotation. When these muscles are tight or overdeveloped, they restrict movement.
Muscle tightness, imbalances, overuse, or improper training can limit the internal rotation of the shoulders. Additionally, scarring from previous shoulder injuries like rotator cuff tears and shoulder dislocations can also contribute.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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