Resistance band -- or rubber band -- training targets small muscle groups that may be difficult to pinpoint with traditional strengthening exercises or weight training. A prime candidate for resistance band training is the muscle cluster around your rotator cuff, which connects your arm to your shoulder. Repetitive motion from such activities as pitching a baseball or stocking overhead shelves can cause injury to your rotator cuff, but by strengthening those muscles you can help protect them from injury. One training approach involves rubber band exercises for a stronger rotator cuff.
Chicken Wing Rubber Band Pull
Stand upright with your feet slightly apart. Slip your resistance training band beneath your feet and hold one end in each hand. With your elbows bent at 45 degrees and upper arms extending straight from your shoulders, pull your hands upward above your head and down again, maintaining even tension on the resistance band as you do so. Your upper arms should remain stationary throughout. You will exercise your rotator cuff in its full range of natural extension. Complete three sets of 12 repetitions unless you experience discomfort in the rotator cuff region. Gradually increase the repetitions as your cuff cluster becomes stronger. Note that resistance training bands are available in several tensile strengths, and as you progress in your training, you have the option of moving to a band that provides greater resistance.
Recumbent Pull-To Exercise
Lying on your side on a weight bench, grasp the end of your resistance band in your upper hand, which is resting across your midsection. Have a helper bring the other end of the band beneath your body, over the back side of the bench and underneath to the front, where you will grasp the end in your lower arm. With your lower elbow tucked next to your body and bent at a 90-degree angle, pull your hand toward your upper elbow and down to a point slightly below the bench's front edge, holding the rubber band end for resistance. You will feel your shoulder rotating throughout its natural range of horizontal motion. Repeat three sets of 12 repetitions each, building repetitions slowly as your training progresses. Change sides and repeat.
Recumbent Pull-Up Exercise
Lie on your side on a weight bench or exercise mat. Have a helper sit behind you, holding the end of the resistance band. Supporting your head on your lower hand and bend your upper elbow at 90 degrees, keeping it tucked next to your body. Holding the other end of the rubber band, pull your forearm down across your body, maintaining the angle of your elbow. Allow the band to pull your hand back up to a 45-degree angle above your body, keeping your elbow stationary, and repeat the pull-down for three sets of 12 repetitions. Change sides and repeat.
Next, ask your helper to sit in front of you at a comfortable distance, holding one end of the band while you hold the other. With your body in the same position as above, pull your hand and forearm up until it is at a right angle to your body; then allow the band to pull it back down. Repeat as above.
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