The muscle groups called the rotator cuffs consist of four muscles, including the subscapularis, supraspinatus, infraspinatus and the teres minor. These muscles rotate and stabilize your shoulder joints. They work along with the deltoid muscles of the shoulder. A resistance band is a lightweight tool with which you can exercise your rotator cuffs. The rotators are not large muscles so a large amount of weight is unlikely to be an appropriate amount for most people. Use a band that fatigues your muscle on the last repetition.
Horizontal Rotation with a Band
Step 1
Hold the ends of a band and trap the middle of the band against the floor under your feet. Check that both ends of the band are the same length. Stand up tall and squeeze your abs to support your posture.
Step 2
Bend your arms to 90 degrees, still holding the ends of the band. Point your knuckles toward the floor with your wrists straight so your forearms are parallel to your body. Lift your elbows so they are at shoulder height. Your palms face behind you.
Step 3
Grab the band's ends at a higher or lower spot so you can feel some tension in the band in this position. Rotate your forearms forward and up until your knuckles point toward the ceiling. Your palms face forwards and your upper arms remain parallel to the floor. Pause at the top of the movement.
Step 4
Rotate your shoulders so your forearms return to the starting position with the knuckles pointing toward the floor. Perform two sets of 10 reps and hold each rep for a maximum of five seconds.
Internal Rotation with a Band
Step 1
Secure one end of a band to a door anchor or tie it to a stationary object. Step about 5 feet away from the object and hold the end of the band in your left hand. Turn so that your left side is closer to the object.
Step 2
Place a rolled up towel against your body under your left armpit and trap it there with the upper portion of your left arm, Bend your elbow to 90 degrees and rotate your forearm outward as far as you can. Take up the slack from the band or step closer to the object so the band is taut.
Step 3
Rotate your forearm inwards toward your waist. Keep your upper arm pressed into the towel. Hold the position for five seconds.
Step 4
Open your arm out to the left again to complete one rep. Perform 10 reps and then switch arms. Do a total of two sets.
Things You'll Need
- Resistance band
- Towel
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