Rotator Cuff Exercises for Boxing

Boxing is very reliant on the muscles in the shoulder and back. These muscles can easily become injured with improper training, and rotator cuff injuries are difficult to recover from and work through. Understanding how this part of your body can be effectively exercised and strengthened is important for boxing success.

  1. Stretching

    • The best way to prevent injuries to your rotator cuff is to stretch before and after a workout. Your rotator cuff can be stretched in many different ways. One way is to reach your right arm across your body and grip it behind the elbow with your left hand. Stretch it as far as is comfortable and hold for 10 seconds before switching arms. Another easy stretch is to hold each of your arms straight out at your sides and make small circles with them. Make 20 circles in a clockwise direction and then 20 in a counterclockwise direction.

    Using the Speed Bag

    • Exercising with the speed bag can help to strengthen and improve the stamina in your rotator cuff. Working with the speed bag is almost entirely reliant on your shoulder muscles, and therefore, it provides a great workout for them if done properly. Be sure to adjust the height of the speed bag so it's within comfortable reach, and strike the bag by keeping your upper arms largely still while rotating your forearms and hands.

    Dumbbell Side Raises

    • Hold a light dumbbell in each hand with your arms at your sides and your palms facing your body. Raise your arms straight out until they are fully extended. Slowly lower and repeat the exercise. You can also raise the dumbbells straight in front of your body for variation. In addition, this exercise can be performed while lying facedown on an incline bench.

    Cable Exercises

    • The use of a cable exercise machine can provide a great range of exercises to target your rotator cuff. As an example, stand at a right angle to the machine and grab a pulley handle with your outside arm. Pull the cable across your body focusing on keeping your body straight and tight as your shoulder does the work. Turn around and perform the exercise with your other arm to complete the set.

    What to Avoid

    • The entire rotator cuff has to be treated with care, because it is a very sensitive collection of body parts. Never use heavy weights to target these muscles and always be sure to use proper form instead of trying to cheat. Always begin and end any workout with appropriate stretching and immediately stop performing any movement that results in discomfort or pain.