Resistance Band Exercises For The Rotator Cuff

The rotator cuff maintains the position of the upper arm bone during dynamic activities. As a result of repetitive stress or poor strength, the rotator cuff muscles can fail to perform their job effectively, which may lead to shoulder pain. Athletes competing in sports involving overhead motion such as tennis, baseball, swimming and volleyball are among those who may benefit from rotator cuff strengthening exercises.

Adducted External Rotation

The beginning of a rotator cuff strengthening program should be a position of least provocation, says physical therapist Charlie Weingroff, director of Sports Performance and Physical Therapy at CentraState Sports Performance in Monroe, New Jersey. Typically, this strengthening program begins with the arm hanging or resting by the side. Place a rolled towel between your elbow and your side to prop the arm out and stand perpendicular to the resistance band with your working arm farthest away from the attachment point. With your elbow flexed to 90 degrees, rotate your hand across your body toward the attachment point, then reverse the motion, squeezing the muscles on the back side of your shoulder. Perform up to 15 repetitions and three sets per side. It is important to note that you should not overstress the rotator cuff musculature as it may increase injury risk.

Abducted External Rotation

Mastery of the adducted external rotation exercise permits progression to the abducted external rotation. Move your upper arm away from your side until it is at shoulder height and parallel to the floor with the elbow bent to 90 degrees. Facing a resistance band attached at chest level, grasp the handle and gently rotate your arm forward then backward, adding tension to the band. Perform up to three sets of 15 repetitions on each side before adding band tension. Do not perform exercises until muscular failure.

Miniband Forearm Wall Slide

The serratus anterior, a muscle attached to the rib cage, serves a critical role in stabilizing the shoulder blade to the ribs so the rotator cuff can work efficiently, and should be trained with co-activation of the rotator cuff. Take a small resistance band loop and place it around both hands. Face a wall, and with bent elbows, place your forearms on the wall with your palms facing back toward your body. Spread your hands and elbows out to shoulder width, placing tension on the band. Press your forearms into the wall, maintain tension on the band, and attempt to push your hands higher up the wall. Repeat for three sets of up to 15 repetitions without going to total fatigue.