How many times a week do I have to exercise?
How often the rotator cuff should be exercised depends primarily on the training goal.
- If a regular strength training with integrated shoulders is already being done, a one-time isolated training of the rotator cuff per week is sufficient.
- If, on the other hand, the exercises are performed preventively, 2-3 training units per week should be expected.
- After an injury to the rotator cuff and during rehabilitation, daily training may be necessary to restore the functionality of the rotator cuff and ensure its long-term effectiveness.
Function of the rotator cuff
As already mentioned, the rotator cuff consists of four muscles. Musculus supraspinatus, musculus infraspinatus, musculus teres and musculus subscapularis surround the shoulder in a ring shape (hence the name cuff), giving it the necessary stability and mobility. In particular, this means that the rotator cuff ensures that the humeral head (head of humerus) sits well in the joint socket and tensions the joint capsule.
This prevents the capsule from becoming jammed during movements. The rotator cuff is also essential for the internal and external rotation of the upper arm. Due to the complexity of the function of the rotator cuff, it is easy to understand that good training can prevent a variety of injuries.
In particular, the prevention of the impingement syndrome (shoulder soreness) should be mentioned here, which can be excellently avoided by correct training of the rotator cuff. Often not enough attention is paid to the training of the rotator cuff. In order for the cuff to perform its functions, however, it is essential to integrate appropriate training into everyday life. This is especially true for people who have a history of injury or who do strength training.
How do I integrate the training into my strength training?
The training of the rotator cuff is indispensable, especially for strength training, and should be on every training plan. If the rotator cuff is insufficiently trained, the training can lead to muscular imbalances, which can lead to illnesses, poor posture and pain. The training of the rotator cuff can be easily integrated into the training plan.
Start each training session with a few rotator cuff exercises to warm up the shoulder.
- If the shoulder muscles are already being trained, isolated training of the rotator cuff is usually sufficient 1-2 times a week. It is important to perform the exercises as cleanly as possible and to choose weights in such a way that even the last exercise is clean.
The muscle is not trained to maximum exhaustion.
- If the training plan does not yet include exercises for the shoulders, the rotator cuff should be exercised 2-3 times a week. Exercises with the Theraband have proven to be particularly effective.
- For a preventive training, 2-3 sessions with 15-20 repetitions each should then be performed. If the focus is more on muscle growth, a shorter number of repetitions with more weight and 3-4 runs should be chosen.
