Rotator Cuff Strengthening Basics

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1. Scaption- Using a comfortable weight start with your hands down by your sides. From here begin lifting both arms simultaneously at a 45° angle till both arms are parallel with the ground. Keep elbows locked throughout the whole exercise. Continue this motion for 3 sets of 10-15 repetitions.

2. Shoulder “in’s” and “Outs” –flexion and abduction- Similar to last exercise, begin with your hands down by your sides. From here lift your arms directly in front of you till arms are parallel with the ground. Once parallel is reached take a slight pause, then separate your arms till they are spread apart on each sides of your body. Your body should resemble a “T” when in this desired position. Once position is reached again take a slight pause, then return to having your arms directly in front of you, then return back to starting position. Similar to last exercise you want to keep your elbows locked throughout the whole exercise. Continue this motion for 3 sets of 10-15 repetitions.

3. Shoulder External Rotation- using an anchored resistance band stand up straight with good posture. Begin by aligning your elbow at a 90° angle, as well as pressed against your side. From here you want to grab the resistance band and try to move your hand and forearm out laterally while keeping that 90° angle in your elbow and also keeping your elbow pressed against your side. Repeat this motion 10-15xs for 3 sets.

4. Shoulder Internal Rotation- Similar to previous exercise, position yourself upright with good posture next to your anchored resistance band. Begin by aligning your elbow at a 90° angle, as well as pressed against your side. Opposite of last exercise you want to grab the resistance band and try to move your hand and forearm in towards the middle of your body while keeping the same arm and elbow positioning as last exercise. Repeat this motion 10-15xs for 3 sets.

5. Serratus slides- To complete this exercise you will need a wall with a smooth surface. Once you find this designated area, start by placing your first and forearms on the wall. Position yourself close to the wall so your elbows start at your sides and at a 90° angle. From here keep your hands/fist shoulder width apart, and proceed by sliding your fist and forearms up the wall. WHile completing this exercise focus on keeping your elbows tucked in. Imagine your arms and elbows are put on a track in the beginning of this exercise. You want to keep your arms on this “track” through the whole exercise. Repeat sliding motion up and down 10-15xs for 3/ 4 sets.

6. Planks- To start this exercise you want to be positioned face down on the floor. Using your forearms and toes as points of contact with the floor, you want to lift your body off the ground, activating your core, and creating a flat surface along the whole back side of your body. Your arms should be placed directly under your shoulders, and you want to prevent your butt from dropping or raising in order to complete the exercise. The key to this exercise is to try and get your body as parallel to the floor as possible. If you feel your butt raising, try pulling in your belly and sitting your hips. Similarly if your butt is sinking, pull in your belly and lift your hips slightly. Try holding this position for 30-45 seconds to start. Repeat for 3/ 4 sets. If you feel 30/45 second holds are easy increase your holding time to 1 minute.

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