The rotator cuff is a small grouping of muscles that encapsulate the shoulder joints. They include the supraspinatus, infraspinatus, teres minor and subscapularis. When any part of these muscles become torn or injured, movement patterns are severely compromised. In the worst of cases, surgery is needed to repair damaged tissue. Resistance band exercises are used in both mild and severe cases as a corrective measure.
Function
When you have a rotator cuff injury, it is not advisable to raise your arm above your head. Exercises are designed to strengthen the rotator cuff muscles in a safe and effective way that keeps your shoulder stable. These exercises also help improve range of motion and prevent future injury.
Types
Two of the most common rotator cuff corrective exercises are external and internal rotations. Other than bands, the only thing you will need to perform these exercises is a doorknob or stationary object that is at least chest-high. The bands themselves are either flat and look like large rubber bands, or they have handles and are tube-shaped. The type you use is not important. The most important factor is that you start out with a light resistance. The lighter colored bands are the lightest in resistance.
Features
Proper form is of critical importance when doing rotator cuff exercises. The internal rotation is performed from a standing position with your feet shoulder-width apart and your injured side facing a door. After fastening the band to the doorknob, wrap the other end around your hand. At this point, your body should be perpendicular to the door. Bend your elbow 90 degrees, keep your upper arm tight to your side and extend your lower arm in front of your body. Keeping your upper arm tight to your side, rotate your lower arm across your stomach. Move it back out toward the door and repeat.
The external rotation is performed in the opposite direction of the internal rotation. Stand in the same position as with internal rotation, but have your injured side facing away from the door. Grasp the band with your arm across your stomach. Keeping your elbow bent 90 degrees and upper arm tight to your side, rotate your lower arm out as far as possible. Slowly move it back in and repeat. When moving your arm out, stop at the point where you start to feel discomfort.
Time Frame
With your rotator cuff exercises, aim for 10 to 12 reps and do three or four sets. Work out every other day. Set a pace to increase the resistance of your bands every two weeks.
Considerations
When you are doing your exercises, it is very important to keep your upper arm tight to your side. To help you do this, pinch a rolled up towel or newspaper under your arm. The goal is to not let it fall while you do your exercises.
Prevention/Solution
Repetitive movement of the shoulder is a risk factor for rotator cuff injury. This can be due to work-related movement or from sports. To help prevent future injury, make sure to schedule in breaks when you are using your shoulders for long periods of time. It is also advisable to do shoulder strengthening exercises, according to MayoClinic.com. Focus on the deltoids, latissimus dorsi, trapezius and pectorals. These are the muscles that support and surround the shoulder. Perform exercises like chest presses, lat pulldowns, shrugs, lateral raises and front raises. Do not start any of these exercises until you have strength back in your rotator cuff and can move without any pain.
Warning
Before you begin your exercises, make sure to get clearance from your physician.
