Shoulder Rotator Cuff Rehab (with TheraBand)
This set of 4 TheraBand exercises is to strengthen the rotator cuff muscles. Aim for 15 reps of each, repeating the cycle 2-3 times on the affected shoulder.
- External rotations
2. Scaption (bring it up at 45 degrees)
3. Internal rotation (with elbow down)
4. Internal rotation at 90 degrees (with elbow up).
Here is the link to the shoulder rotator cuff rehab tutorial:
This exercise is to re-strengthen the rotator cuff. There are four muscles in the rotator cuff and we want to try to strengthen them so that your shoulder is able to function in many different movements. Number one, is an external rotation, you put your shoulders down and your elbows tight to your torso, then you’re going to bring your shoulders back and down.
In the backing and down position, with palms facing up, you are going to grab the thera-band with elbows on your sides, you are going to then externally rotate, aim to do 15 of those. Next, step on the thera-band and have your thumb in a ‘thumbs up’ position. Place your arm in front of you at a 45 degree angle, and then within the range of comfort move your arm up right above your head and place it back down. Repeat this 15 more times. Next, exercise ninety one with the door-handle, start with your arm against your side and shoulders down/back, then internally rotate. The last exercise, you do the same exercise with your arm at 90 degrees. Do 15 of each of these four exercises and then repeat for a total of two of each of the exercises.
