Rotator cuff and the paddler

Here's the detail

I'm in recovery from a rotator cuff injury and part of that recovery is educating myself.  I was extremely disappointed to have suffered the injury because I know my main shoulder muscles are plenty strong.  I felt over-confident in fact until my daughter asked me whether I trained the stabilizer muscles of the shoulder, that is the muscles of the rotator cuff.  No I said.

Here's my bird's eye view of that joint so important to paddlers.  I'm not qualified in the field but what follows is research I've done; you should satisfy yourself if any of this is useful.

The rotator cuff comprises four muscle and tendons that hold the ball of the upper arm in the socket of the shoulder.  An injury can occur in any of the four so to track it down its necessary to know something about each.

Going clockwise from lowest in the photo are:

The (1) teres minor, and (2)  infraspinatus rotate the shoulder and arm externally.

The (3) supraspinatus begins to raise the shoulder joint and arm when held out to the side.

The (4) subscapularis attaches to the front ribs and rotates the shoulder internally or forward and it also pulls the ball of the upper arm down so that the shoulder joint can clear the clavicle when raising the arm to the side above shoulder height.

There are strengthening and stretching exercises and for each of these muscles and tendons.  They are easy to find by googling.  I know they are important now.  I just wish I had realized it before my injury because I could have avoided it.  I hope others can learn from my experience.

Educated comments , or other insights, invited!