The muscles of the rotator cuff are often injured. If you have shoulder pain, want to prevent shoulder pain, or have an injured rotator cuff, check out these exercises:
?Barbie Arms –
1️⃣ Wrap a band around your wrists and open your hands with elbows tucked in until there is moderate tension on the band.
2️⃣ Keeping your elbows bent at 90 degrees and tension on the band, bring your hands up and above your head.
3️⃣ Don’t let your elbows come out from your body and keep tension on the band at your wrists.
4️⃣ Repeat for reps, slow and controlled, 15-25 reps.
?Sidestep Holds –
1️⃣ Secure a band at elbow height. Grasp the band with the hand furthest from the secure point.
2️⃣ While holding the band keep your elbow in and rotate your hand out until it is straight out in front of you with your elbow bent at 90 degrees. There should be slight tension on the band.
3️⃣ Now sidestep out until you can no longer hold this position and then sidestep back in. Keep your elbow tucked into your side and repeat for 10-20 reps.
?Cross-arm Stretch –
1️⃣ This stretch will help to loosen the shoulder capsule and allow for greater ROM especially in rotation.
2️⃣ Stand in good posture and bring one arm up to shoulder height and across your body.
3️⃣ Now use the opposite arm to increase the tension of the stretch. Hold for 10 seconds and repeat. 5 – 10 reps per arm to start.