The posterior rotator cuff compromises of the supraspinatus, infraspinatus, and teres minor, all of which externally rotate the shoulder and provide stability of the shoulder when it is in an extended position. Like anything we are often very anteriorly dominant in posture and strength, we typically neglect to warmup or strengthen the posterior chain, the rotator cuff is no different.
Here is a simple exercise that will warmup and strengthen the posterior rotator cuff. It can be progressed very easily in a few different variations.
The Prone Retraction Holds I Variation: Laying on your stomach with arms by your side in an I position and palms facing up towards the ceiling. Retract your shoulders/try to squeeze your shoulder blades together/try your best not to shrug your shoulders, then lift your hands slightly off the ground and hold for 3 seconds. Repeat for 5 reps. Then change your hand position so that your palms are facing down and repeat again.
Once these become too easy, progress through these exercises by adding some light weight to make it a bit more difficult! Be creative, it doesn’t have to be a dumbbell, could be a water bottle or some shoes! You can also try other letter variations; the T and W variation are great alternatives that are more challenging.
Give them a go!
