The rotator cuff is made up of several muscles and tendons that help to move and stabilize the shoulder joint. It is a common site for injury, especially in those whose jobs or hobbies require repetitive shoulder movement. Strong rotator cuff muscles help prevent injuries to this area. Strength training is also an essential component of rehabilitating from a tear. Whether preventing or recovering from an injury, there are rotator cuff exercises that can be done with an elastic band.
Single Arm Internal Rotation
The goal of a rotator cuff strengthening program after an injury is to speed healing and improve performance. One exercise that can be done with weights or an elastic band is internal rotation. Wrap the band around a doorknob or bedpost. Sit or stand sideways to the anchor point and hold the elastic in the hand. The elbow should be bent at a 90-degree angle and tucked into the waist. Sit or stand far enough away from the post so that there is some tension in the band. Bring the arm across the body until the palm touches the stomach and then release back out slowly. Move with control and keep tension in the band. Do eight to 12 repetitions with each arm.
Single Arm External Rotation
In order to prevent complications and further injury, work with a physical therapist when first learning rotator cuff exercises to make sure they are being done correctly. With medical clearance, an external rotation exercise can also help to strengthen this area. Set up sitting sideways as described above, except face the other direction, so the band stretches across the front of the body. Keep the elbow against the waist, but this time pull the hand away from the body. Pivot at the elbow and keep it glued to the waist. Then slowly release. Move with control and keep tension in the band. Do eight to 12 repetitions with each arm.
Double Arm External Rotation
Another exercise that can strengthen this area is a seated double arm external rotation. Anchor the band as described, but leaving two free ends. Sit up straight and hold one end of the band in each hand, palms facing up. Place both elbows against the waist and keep them there throughout the exercise. Squeeze the shoulder blades together and pull the hands out to the sides; keeping the elbows in contact with the waist. Again pivot on the elbows. Release back slowly and try for eight to 12 repetitions.
Standing Upwards Rotation
Once the rotator cuff gets stronger more advanced exercises can be tried. To perform a standing rotation movement, step on one end of the band with the right foot. Hold the other end of the band with the right hand. Make a half "W" shape with the right arm as if someone one said "stick 'em up." Keep the elbow at shoulder height and rotate the forearm down so that the hand is now below the elbow. Then rotate back up so the hand is above the elbow. Keep the arm still and just rotate the forearm up and down. Go for eight to 12 repetitions with each arm.
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