Rotator Cuff Exercises With Thera-band

Your rotator cuff is a group of muscles -- the supraspinatus, infraspinatus, teres minor and subscapularis -- located in the shoulder that connect the humerus to the shoulder blade. These small muscles are responsible for the dynamic stability and rotation of the shoulder joint through a range of motion. As a result, an injury can be easily irritated or damaged by lifting, falling or performing repetitive arm motions. You can perform a variety of exercises with a Thera-Band to prevent and recover from these injuries.

Considerations

The Thera-Band is a style of resistance band used for stretches and exercises that can improve flexibility, range of motion, strength and stability of the rotator cuff muscles. Thera-Bands are available in different resistance levels and types, including latex bands without handles or rubber tubing with soft grip handles. The type and resistance of the Thera-Band depends on your strength and exercise goals. For example, a baseball or volleyball player will use a higher resistance than someone recovering from a rotator cuff surgery. Regardless of the type or resistance you choose, proper form and technique is needed for these exercises and should be monitored by your doctor, physical therapist or strength coach.

Internal Rotation

Internal rotation -- or medial rotation -- exercises are characterized by rotational movements toward the center of the body. Attach the Thera-Band to a fixed location at waist level and grab the band with one hand as you stand perpendicular to the band. Keep the elbow tucked to your waist as you rotate and pull the band toward your body. The next internal rotation exercise is performed by raising your arm until the elbow is shoulder height and the elbow is bent to a 90-degree angle. Stand facing away from the Thera-Band and pull the band down toward the ground.

External Rotation

External rotation -- or lateral rotation -- exercises are characterized by rotational movements away from the center of the body. Similar to the internal rotation exercises, the Thera-Band is attached to a fixed location at waist height. For the first external rotation exercise, keep the elbow tucked to your waist but stand perpendicular with the band pulled across your body. Another external rotation exercise moves your arm into a 90-degree angle with the elbow at shoulder height. Stand facing the Thera-Band and pull the band back behind your shoulder and head.

Shoulder Diagonal Flexion

The shoulder diagonal flexion -- or crossover -- exercise starts by attaching the Thera-Band at floor level. Grab the Thera-Band with your left arm and start with your hand next to your right hip. Keep your palm facing forward and arm straight as you pull the band up and across your body until it is above your left shoulder ending with your palm facing inward. Perform the prescribed number of repetitions and repeat with the right arm. Rotate your palm so it faces down and perform another set with each arm.