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𝗣𝗧 𝗩𝗶𝗯𝗲𝘀 | 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗧𝗵𝗲𝗿𝗮𝗽𝘆

📍Rotator Cuff Muscles Exercises & Positions.

أنسب التمرينات لتقوية عضلات الـ rotator cuff كل عضلة حسب الـ action، الجدول ده هيسهل عليكم الموضوع:

🔹 Supraspinatus
Action: Shoulder abduction
✅ Prone horizontal abduction
✅ Scaption in internal rotation

🔹 Infraspinatus
Action: External rotation
✅ Prone horizontal abduction in external rotation

🔹 Teres Minor
Action: External rotation
✅ Prone horizontal abduction in external rotation

🔹 Subscapularis
Action: Internal rotation
✅ Scaption in internal rotation
✅ Military press with dumbbell

🔹 Anterior Deltoid
Action: Shoulder flexion & IR
✅ Scaption in internal and external rotation

🔹 Posterior Deltoid
Action: Shoulder extension
✅ Prone extension

🔹 Upper Trapezius
Action: Scapular elevation
✅ Rowing (prone with dumbbell)
✅ Shrug

🔹 Middle Trapezius
Action: Scapular retraction
✅ Prone horizontal abduction in neutral position

🔹 Lower Trapezius
Action: Scapular depression
✅ Prone horizontal abduction in external rotation

🔹 Rhomboids
Action: Scapular retraction & downward rotation
✅ Rowing (prone with dumbbell)
✅ Prone horizontal abduction in neutral position

🔹 Serratus Anterior
Action: Scapular protraction & upward rotation
✅ Push-up with a plus

📌 الحركات دي مهمة جدًا لتحسين الأداء العضلي وتثبيت مفصل الكتف، خاصة في حالات الإصابة أو الضعف العضلي المزمن.
#clinical_note

Sep 12, 2025 at 19:05

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