The shoulder is a flexible joint that can move in several planes, thanks to a small group of muscles known as the rotator cuff. These muscles consist of the supraspinatus, infraspinatus, teres minor and subscapularis. Repetitive, overhead motions with bad mechanics, poor posture, aging and falling can cause an injury to the rotator cuff. If the injury is severe enough, surgery is often needed to repair the damaged tissue, followed by corrective exercises for rehabilitation. With the help of a training aid, you can do some of these exercises at home.
Function
A rotator cuff exercise strengthens the rotator cuff muscles and improves flexibility. The goal is to use light resistance at first and gradually increase it as you get stronger.
External Rotation
The external rotation is a rotator cuff exercise using a rubber resistance band. These tools range in strength from extra light to extra heavy and you can get them online or at a fitness store. The lighter colors have a light resistance and the darker colors have a heavier resistance. Use a light band when you first perform the exercise.
Proper Technique
Using proper form is very important when doing an external rotation for shoulder rehab. You need to be very sure of your body alignment and that you do not place excess stress on the rotator cuff. Before you begin the exercise, fasten one end of the band securely around a doorknob and stand with your injured shoulder away from the door.
Grasp the other end of the band with your hand, bend your elbow 90 degrees and hold your forearm out in front of your stomach. Keeping your upper arm tight to your side, move your forearm out laterally as you pull the band. Stop the second you feel discomfort, slowly move your arm back in and repeat.
Variation
The internal rotation is a variation to the external rotation. This exercise works the same muscles but the motion is different. Instead of standing with your injured side away from the door, stand with it facing the door. Grasp the band with your forearm out to your side and move it across your stomach
Substitute
You do not need to buy a resistance band but can perform the external and internal rotation with a can of soup or vegetables. These variations are often with light dumbbells but you can use any household item as an alternative, provided it has at least some weight. Perform both exercises from a side lying position. With the external rotation, have your injured side up, and have your injured side down with the internal rotation.
Tips
When doing the external and internal rotation from a standing position, it is very important to keep your upper arm tight to your side. Otherwise, you might place excess stress on your rotator cuff. The best way to do this is by pinching a rolled-up newspaper or towel under your arm throughout the exercise.
