Rotator Cuff Muscles (S.I.T.S)
Rotator Cuff Muscles (S.I.T.S) are your shoulder muscles which helps in stabilizing your shoulder joint while you are moving it up, down or rotating it. These muscles combine at your shoulder joint to form a thick cover and protects your shoulder joint from getting injured. Rotator Cuff Muscles (S.I.T.S) are made of of four different muscles which originates at the shoulder blade or scapula and ends up getting attached at the humerus bone of the arm. All Four muscles have their own importance and work and it is necessary to train all of them to protect your shoulder joint from any further injury.
These four Rotator Cuff Muscles (S.I.T.S) are the Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. S.I.T.S is often your to denote these four muscles of the rotator cuff. Each muscles of rotator cuff have some specific work to do and it is used as an assisting muscles in many exercises. People neglect doing any exercise for these muscles and later on ends up getting an injury in their shoulder joint. We all need to know the importance and the work done by these muscles and we can protect them.
Supraspinatus Muscle – This muscle originates above the spine of the scapula (shoulder blade) and inserts to the greater tubercle of humerus. This is a small muscle of the upper back which helps in the abduction or elevation function of the shoulder joint. The initial abduction is done by this muscle and the exercise that uses shoulder abduction is Lateral Raises or the Side Raises. Though it is an isolation exercise and we have a compound option of upright rows for hitting the lateral head of the deltoid we all should go for lateral raises as it is more safe for your shoulder joint if it is performed without any jerking movement with control.
Infraspinatus Muscle – The Infraspinatus muscles of the Rotator Cuff originates from the infraspinous fossa of the scapula and inserts to the middle facet of the greater tubercle of humerus. It helps in stabilizing your shoulder joint in many movements like adduction and rowing. This muscle gets the work when you’re performing exercises like seated rowing and lateral raises. Going to heavy with unusual form can cause a muscle tear in this tendon which can take up months to recover properly.
Teres Minor Muscle – Teres Minor muscles of the Rotator Cuff helps in the external rotation of the arm and it is worked while performing exercises like seated rowing. This muscle originates from the lateral border of the scapula and inserts to the inferior facet of greater tubercle of the humerus. It works with other shoulder Rotator Cuff Muscles to stabilize the shoulder joint while you are working out. External rotation with cable should be performed to strengthen this Rotator Cuff Muscle.
Subscapularis Muscle – Rotator Cuff Muscles which helps in the internal rotation of the arm is Subscapularis Muscle. This muscle can be trained by doing internal rotation exercise on cable machine which will improve its mobility. This muscle originates from the Subscapular Fossa and attaches to the lesser tubercle of the humerus. While other muscles attach to the greater tubercle of humerus this is the only Rotator Cuff Muscles which attach to the lesser tubercle. This muscle works in the shoulder adduction function.
These Four Rotator Cuff Muscles (S.I.T.S) must be trained by everyone properly and correctly in order to protect your shoulder joint from any injury. You will not be able to lift even your hand properly if you have a muscle tear in any of these Rotator Cuff Muscles. If you are going for General Fitness or for some Intense Training you need to start training this muscle if you are not training it yet and avoid those exercises which will affect or outs unnecessary stress to your shoulder joint and its mobility. Proper warm up and mobility drills should be performed before any workout to rush the blood into these joints. This muscle takes a very long time to recover so it is better and recommended to avoid any kind of stress to this joint.
Hope you all understood the importance of Rotator Cuff Muscles (S.I.T.S) and how they function and stabilize your joint and prevents from any injury. Share it with your friends and educate and inform them about this topic.