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Prevention exercises to avoid rotator cuff tears

Tears to the rotator cuff muscles in your shoulder are a common injury of the upper body.

This group of muscles attach your humerus (upper arm bone) to your shoulder blade and help to lift and rotate your arm.

Image: / Gary Ferster

— Learn about the basics of rotator cuff tears —

How to reduce your risk of injury to the rotator cuff?

In addition to maintaining good posture, using proper lifting technique, avoiding repetitive overhead motions, and stretching, strengthening exercises that focus on the rotator cuff can help reduce your risk of injury.

Jake Watson, Certified Exercise Physiologist and Strength and Conditioning Coach at Intrepid Performance Training, recommends the following exercises.

Bench Supported Row

3 – 4 sets, 6 – 10 reps/set

Kettlebell Arm Bar

2 – 3 sets, 5 reps/set

Plank Toe Tap

3 – 4 sets, 10 – 12 reps/set

Prone Shoulder CARS

1 set, 5 reps

Standing Dumbbell Scaption

2 – 3 sets, 6 – 8 reps/set

— Learn about the management of rotator cuff tears —

Expert Contributor
Jake Watson

Jake Watson, Exercise Physiologist, Strength & Conditioning Coach, Owner of Intrepid Performance Training, all-round nice guy

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