We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Overuse of the rotator cuff may lead to pain and weakness in the shoulders.
Chances are, you don't really think of your rotator cuff until something goes wrong -- but that pain in your shoulder from an injury is an unpleasant reminder that your rotator cuff is important. Pull ups can affect the health of your rotator cuff, and pose a risk if you're using the wrong technique. Performed correctly, though, and pull ups are a great way to tone and strengthen your upper body.
What is the Rotator Cuff?
There are eight tendons and 15 muscles involved in shoulder movement. The four main shoulder muscles that make up the rotator cuff can be remembered by the acronym SITS: the subscapularis, infraspinatus, teres minor and supraspinatus. Most rotator cuff pain is due to the supraspinatus rubbing against the acromion, a small bony protrusion extending from the shoulder blade. Poor form may cause your shoulder blades to tilt forward, closing this subacromial space and causing impingement. Because there are so many muscles involved and such a range of motion in your shoulders, it is difficult to pin impingement on one exercise.
Proper Form During Pullups
Pull-ups in and of themselves are not bad for the rotator cuff, as long as they are performed correctly. According to former Navy Seal and fitness author Stew Smith, never do a "dead hang" when doing pull-ups since this causes the muscles and tendons in the shoulder to be overextended. Instead, whether doing overhand or underhand pull-ups, make sure that all the muscles in your arms are fully engaged when going up and coming down on the pull-up bar.
Pull-ups are great for strengthening your trapezius muscle, which extends from your spine to your shoulders, and your deltoids, as well as your biceps, triceps and brachialis muscles of your arms. However, it is important to balance your upper-body workouts with other exercises for your arms, back and shoulders. To strengthen your rotator cuff and round out your routine, include push-ups, biceps curls, bent-over dumbbell rows and internal shoulder-rotation exercises with free weights. As with other exercises, proper form is crucial to prevent injury.
When to See a Doctor
Rotator cuff injuries are one of the most common injuries among athletes. So, how do you know if you have a rotator cuff injury? Signs include pain in the shoulder, decreased range of motion and weakness. It may be most noticeable when reaching overhead or throwing a ball. The first line of defense for impingement of the rotator cuff is shoulder stretches. If there is no improvement in symptoms, you should see your doctor for further treatment. Your doctor may recommend anti-inflammatory medication, physical therapy or cortisosteroid injections. Chronic impingement or rotator cuff tears may even need surgical intervention.