Exercise of the week

Strengthening the rotator cuff muscles with a band

External Rotation Start

Starting position:

Sitting cross legged with the Theraband under the ischial tuberosities. Right arm resting beside the body with this hand on the mat. Left shoulder internally rotated, elbow flexed to 90°, palm facing inwards. The left hand holding onto the right end of the Theraband.

Action:

Inhale to prepare.

Exhale, externally rotate the left shoulder joint.

Inhale, internally rotate the left shoulder joint.

External Rotation End

Tips:

Keep the scapula and head in a neutral position.

Do not side bend or rotate with the trunk.

Horizontal Abduction StartStarting position:

Sitting cross legged with the Theraband under the ischial tuberosities. Left arm resting beside the body with this hand on the mat. Right shoulder elevated to 90° in neutral rotation. Right hand holding the left end of the Theraband. Elbow flexed to 90°, palm facing inwards. Left arm resting long beside the body

Action:

Inhale to prepare.

Exhale, horizontally abduct the right shoulder joint.

Inhale, horizontally adduct the right shoulder joint.

Horizontal Abduction End

Tips:

Keep the scapula in a neutral position.

Do not side bend or rotate with the trunk.