The rotator cuff is a grouping of four tiny muscles that surround the shoulder joint. The acronym "SITS" stands for supraspinatus, infraspinatus, teres minor and subscapularis--which are the rotator cuff muscles. Rubber band exercises can be done to keep these muscles strong and prevent injury, or they can strengthen the muscles if they have already been injured.
Upward Extensions
To do upward extensions, stand on the band with one foot and grab the other end with your hand. Bend your elbow 90 degrees and have your arm at chest height and parallel to the ground. Lift the band up by rotating your arm. Keep your upper arm still the whole time and when you lift your arm, stop when it's parallel to your body. Lower it back to parallel with the floor and repeat. This exercise can also be done with both arms at the same time. To do this, step on the band with your feet about shoulder-width apart, grab both ends of it and do the exercise. This is a little more intense.
Internal Rotations
To do internal rotations, fasten the band to a doorknob and stand perpendicular to it. Grab the band with your arm that's closest to the door and step laterally until your arm goes out at a slight angle. Your upper arm should be tight against your body the whole time, and your elbow should be bent 90 degrees. Pull the band all the way across your body, then bring it back to the starting point. Repeat until your shoulder gets too tired to continue and switch sides.
External Rotations
External rotations are similar to internal, except you're going the opposite direction. Stand perpendicular to the door but this time, grab the band with your outside hand. Rotate your arm out to your side like it's a door opening. Go as far as you can, then bring it back to the starting point. Repeat this until your shoulder is too tired to continue, and switch sides.
Scapular Squeeze
Scapular squeezes can be done from a standing or seated position on the floor. Grab the band with both hands. Spread your arms apart and pull the band toward your body as you simultaneously squeeze your shoulder blades toward each other. Extend it back out in front of you and repeat.
Crossovers
To do crossovers, fasten the band to a stationary object a few inches above the floor. Stand perpendicular to it and grab the end of it with your hand that's on the opposite side of your body. Your arm should now be at a downward angle. Pull up the band at an angle the other direction so it goes across your body and you end up with it in the air. Lower it back down and repeat.
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