The rotator cuff is a group of muscles and tendons that assist in moving the arm, rotating the shoulder, and stabilizing the ball-and-socket shoulder joint. The four muscles are the supraspinatus, infraspinatus, teres minor, and subscapularis. Collectively, they are also referred to as the SITS muscles. Utility and office workers both face physical demands that can place the rotator cuff at ergonomic risks.
These can lead to discomfort and injuries to the rotator cuff, such as impingement, tears, and tendinitis. Pressing objects, climbing, reaching overhead, and exposure to machinery vibration can pose risks to field workers. Prolonged periods of sitting, typing, and other office-related tasks can lead to rounded, hunched shoulders, narrowing the space between rotator cuff structures, pinching tendons, and weakening the rotator cuff muscles. These can lead to discomfort and injuries to the rotator cuff, such as impingement, tears, and tendinitis. Targeted stretching and strengthening, as well as pre-planning tasks and taking ergo-breaks, can help to reduce these risks.
To Stretch the Rotator Cuff: Doorway Chest Stretch
Standing in an open doorway, place both forearms flat on the frame
Elbows should be at 90 degrees, forearms perpendicular to the ceiling
Holding the arms in this position, gently step through the doorway, feeling a stretch through the chest and shoulders
Hold this position for about 30 seconds, repeating 3 to 4 times
To Strengthen the Rotator Cuff:
Stand sideways to the band and grasp it with the hand closest to it.
Keeping the elbow tucked into your side and bent at 90 degrees, pull the band towards and across your body.
Repeat for repetitions and sets as above
Article written by Adam Schippers, MS, ATC
