One of the best ways to strengthen your shoulders is to do a series ofrotator cuffexercises withresistance bands.
Part of therapy involves active exercises to help you regain mobility in your shoulder.
Before starting these strengthening exercises, you must obtain a resistance band.
Brett Sears, PT, 2012
Be sure to get the right resistance.
Usually, different color bands indicate different amounts of resistance in the band.
Shoulder External Rotation
The first rotator cuff exercise is shoulder external rotation.
Brett Sears, PT, 2012
Start by tying your resistance band to a stable object or on a closet doorknob.
confirm you use a door that no one will open while you are performing the exercise.
Then:
Repeat for 10 to 15 repetitions.
Brett Sears, PT, 2012
After a set of 10 to 15 repetitions, you are ready to move on to the next exercise.
You should still be perpendicular to the door.
You may need to step away from the door a step or two to keep tension on the band.
To do the internal rotation:
Repeat this motion slowly for 10 to 15 repetitions.
Then move on to the next exercise.
Face the door with the band in one hand.
Be sure there is slight tension on the band.
Keep your elbow straight with your arm at your side.
Again, be sure to consult yourphysical therapistor healthcare provider before starting any exercise program.
National Library of Medicine.
MedlinePlus.Shoulder injuries and disorders.
