Theraband Shoulder Rotator Cuff Exercises:

These four exercises are commonly used to exercise the shoulder. They can be used for Pre-shift warm up, microbreak or to strengthen the shoulder, particularly the rotator cuff muscles. As always exercises should be kept in the pain free range. Additionally, if you feel that you have an injury to your shoulder, consult a qualified health care professional before starting exercise.

These 4 exercises are done with theraband or theratubing (stretch band/tube). They are commonly used to strengthen the rotator cuff muscles of the shoulder known as the "SITS" muscles. These 4 muscles are responsible as a unit fot maintaining the shoulder bones in good alignment while they perform certain movements, particularly reaching overhead. These exercises, starting from top left, are 1. External Rotation, 2. Internal Rotation, 3 Extension and 4. Forward flexion. Notice that on # 1 and # 2 (extnernal and Internal rotation) there is a small towel roll under the arm. This serves to open up the shoulder joint and self mobilize if tight. It also helps ensure proper performance, as if you drop it you know your arm is drifting away from your side.

To perform these exercises begin with your arm at your side and elbow bent 90 degrees. While staying in the pain free range, move away from the start position slowly, then slowly move back to start. You may hold for 1-3 seconds at full stretch to get a stronger contraction if desired. Try a set of 10. If this is not painful, work your way up to 3 sets of 10 repetions daily if doing these to strengthen. If you are doing it for warm up, one set of each should be enough. Don't perform rapidly, slow controlled motion is desired.

Theraband can be ordered online such as through amazon. It is color coordinated for different strengths. From very light (yellow), Medium (red), Heavy (green) or extra heavy (blue or black). These are great exercises to help maintain or improve the condition of your rotator cuff and shoulders in general, especially if done in conjunction with good posture and lifting mechanics.