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  • Writer's pictureJoony

Rotator Cuff


Today’s training is the Rotator Cuff.

What is the Rotator Cuff? That’s what most people would think. Actually it is a very important muscle group.

First I explain what it is: In fact the muscle itself named rotator cuff does not exist. Is a group of 4 Muscles (Supraspinatus, Infraspinatus, Teres minor and Subescapularis) which together are called Rotator cuff.



This Muscle Group is important to control the movement of the Shoulder.

In Sports, most Baseball Pitchers use this training. Once ago, it was not given much attention, but it was apparently the Major League Pitcher Nolan Ryan who started training actively with Coach Tom House. It has become a popular training since then, and now, there’s no Pitcher who doesn’t train. A very useful and effective training, will be helpful if you were not born in the Field.

So this time, Rotator Cuff training. Let’s mainly exercise the muscles Infraspinatus and Teres minor. First I prepare a rather light dumbbell (the one on the Picture is 2,5 kg, but 500ml PET bottles would also do).

Lie on the side at full length and lower the dumbbell.


Lift from here slowly. The point is not to change the position of the Elbow (from the base of the shoulder to the elbow I rotate the arm in the image that is skewered).


Once up to the horizontal position, slowly return to the start position.


Repeat 15 times for 2 or 3 Sets.

By Training the Rotator cuff, Athletes can prevent Shoulder injuries. Even if you don’t practise any Sports, it can help to prevent a Frozen Shoulder.

Training is Fun and Healthy. (^^).

Next time, I will introduce a Training of the Trunk.

Takashi Jonishi

Click on underlined worlds to know their meaning!

Translated by Ani with:

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