The four small muscles of the rotator cuff in each of your shoulders help stabilize your shoulders and move your arms. However, the size of those muscles can mean they're more likely to be injured. If you injure your shoulder, your doctor or therapist is likely to prescribe therapeutic exercises using a Thera-Band or other resistance band to help strengthen your joint. Check with your doctor to determine whether these exercises are right for your condition.
Shoulder Flexion
Sit in a sturdy chair with a Thera-Band tied to a doorknob and your back to the door. Grab the end of the band in your hand with your elbow by your side. Keep your arm straight, and lift your hand until your arm is about parallel to the floor and your hand is at about eye level. Try to perform three sets of 10 exercises with each arm daily, or as directed by your doctor.
Scapular Elevation
To do scapular elevations, sit in a sturdy chair with your back straight and your shoulders directly over your hips. Attach a Thera-Band to the bottom of the chair, or anchor it using your foot. Hold it in your affected hand with your arm straight and your palm facing your body. Use the muscles of your back and shoulder to shrug your shoulders while keeping your arm extended. Try to perform three sets of 10 exercises daily.
Upright Row
Stand with your feet about shoulder-width apart and the center of the Thera-Band anchored under your feet. Hold the ends of the band in your hands with your elbows by your sides and your palms facing your body. Bend both arms at the same time while pulling upward on the band. Continue pulling the ends of the band up until your upper arms are about parallel to the ground. Hold this position for a second, and then use a slow and controlled motion to return to the starting position. Repeat as directed by your doctor or therapist.
Chest Pulls
Stand with your feet about shoulder-width apart and hold your Thera-Band in front of your body at about chest height using both hands. Keep your arms extended with your elbows straight, and pull your arms apart until they are both extended out to the sides and parallel to the floor. Hold this position for a second or two, and then use a slow and controlled motion to return to the starting position. Repeat.
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