Why Your Rotator Cuff (SITS Muscles) Deserves More Love

When we think of strong shoulders, most people picture big, powerful muscles. But the real secret to shoulder health and longevity lies in four small—but mighty—muscles known collectively as the rotator cuff. In Pilates (and in life), these muscles play an essential role in keeping your shoulders stable, aligned, and moving with ease.

Meet the SITS Muscles

The rotator cuff is made up of four deep stabilizers:

   •   Supraspinatus

   •   Infraspinatus

   •   Teres Minor

   •   Subscapularis

Together, they’re often remembered with the acronym SITS. While they may not be the muscles you notice in the mirror, they’re constantly at work, helping you lift, reach, rotate, and support your arms with control.

Why They Matter

The SITS muscles aren’t designed for explosive strength. Instead, they’re endurance muscles, meant to provide stability and postural support throughout your day. Whether you’re carrying groceries, typing at a desk, or moving through a Pilates class, your rotator cuff keeps your shoulders safe and functional.

✨ Want to see these muscles in action?

I recently shared a Rotator Cuff (SITS) Series on Instagram with step-by-step Pilates exercises to strengthen and stabilize your shoulders. You can watch the full series here on this playlist on my YouTube Channel.

How to Train Them

Because these muscles thrive on endurance, the key to strengthening them is high repetitions with low resistance. This is exactly where Pilates excels.

   •   On the Reformer: The Kneeling Arm Series targets stability while promoting control and alignment.

   •   With Therabands: Simple exercises like Scapular Protraction and Retraction challenge the rotator cuff with gentle, consistent resistance.

These kinds of movements condition the SITS muscles without overloading them—helping you build strength that lasts.

The Payoff

By giving your rotator cuff the attention it deserves, you’ll notice improvements in:

   •   Posture – upright, open, and supported shoulders.

   •   Injury prevention – stronger stabilizers mean fewer chances of strains or tears.

   •   Performance – greater ease and power in load-bearing arm work, both in Pilates and beyond.

So next time you’re thinking about shoulder strength, remember: sometimes the smallest muscles make the biggest difference.