Looking to improve your shoulder strength and control? Sandy from Logan Physiotherapy demonstrates a series of simple yet effective rotator cuff exercises using a Theraband, ideal for early-stage shoulder rehabilitation and ongoing maintenance.
These rotator cuff exercises target the small stabilising muscles around the shoulder joint and are designed to enhance joint control and shoulder stability. At our clinic, we typically use a red Theraband for these movements – even in later stages of rehab – because the focus remains on precision and endurance rather than brute strength.
How to Perform the Rotator Cuff Exercises
1. Internal and External Rotation:
- Keep your elbow tucked by your side and your forearm at a 90-degree angle.
- Slowly move your hand inward (internal rotation) and outward (external rotation) against the resistance of the band.
- These movements generate a rotational force at the shoulder, effectively activating the rotator cuff muscles.
2. Progressions for External Rotation:
- External rotation is often more challenging and can lead to quicker fatigue.
- Sandy demonstrates a progression that increases the difficulty, which may require supervision from a physiotherapist to ensure proper form and avoid compensation patterns.
Repetitions and Frequency
- Perform 20 repetitions in each direction.
- Aim for 2 to 3 sets per day, depending on your stage of recovery and comfort level.
Key Benefits
- Improves shoulder joint control
- Strengthens the rotator cuff muscles
- Helps prevent shoulder injuries
- Supports recovery from rotator cuff strains, tears, or impingement syndromes
If you’re experiencing shoulder discomfort or recovering from an injury, these rotator cuff exercises can be a safe and effective part of your rehabilitation program. For more advanced progressions or to ensure correct technique, book an appointment with the team at Logan Physiotherapy today.
