references
AAOS: "Shoulder Impingement/Rotator Cuff Tendinitis"
Doing both internal and external shoulder rotations helps balance out the rotator cuff muscles for shoulder stability.
Image Credit: LIVESTRONG.com
Image Credit: LIVESTRONG.com
- Instructions
- Tips
- Benefits
- Variations
Image Credit: LIVESTRONG.com
Body Part
Shoulders
Attach a resistance band to a sturdy object at torso height. Stand so that it’s on your left. Grasp the free end of the band with your left hand and take several steps away from the anchor point until the band is taught. Stand tall with your left elbow bent to 90 degrees and pressed against your side with a small rolled towel between your elbow and body. Starting with your forearm out to your side, pull the band toward the center of your body while keeping your elbow tight to your side. Pause, then slowly return to the band to your side. Do all reps, then switch sides.
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Body Part
Shoulders
For all external and internal rotations, place and hold a small, rolled-up towel (a t-shirt works, too) between your elbow and body. The added padding can help reduce stress on your joints, which is especially helpful for those recovering from an injury.
Attach a resistance band to a sturdy object at torso height. Stand so that it’s on your right. Grasp the free end of the band with your left hand and take several steps away from the anchor point until the band is taught. The band should cross in front of your body. Stand tall with your left elbow bent to 90 degrees and pressed against your side with a rolled towel between your elbow and body. Starting with your forearm diagonally across your body, pull the band away from the anchor to your side while keeping your elbow tight to your side. Pause, then slowly return to the band in front of you. Do all reps, then switch sides.
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Skill Level
Beginner
Body Part
Shoulders
Attach a resistance band to a sturdy object at torso height. Stand so that it’s on your right. Grasp the free end of the band with your left hand. The band should cross your in front of your body. Stand tall with your left elbow bent to 90 degrees and pressed against your side. Place a rolled-up towel between your elbow and ribs if needed. Hold this position. Take several steps to your left until the band is at full resistance. Reverse the motion. Do all reps, then switch sides.
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Skill Level
Beginner
Body Part
Shoulders
Attach a resistance band to a sturdy object at torso height. Stand so that it’s on your right. Grasp the free end of the band with your right hand. Stand tall with your right elbow bent to 90 degrees and pressed against your side. Place a rolled-up towel between your elbow and ribs. Hold this position. Take several steps to your left until the band is at full resistance. Reverse the motion. Do all reps, then switch sides.
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Skill Level
Intermediate
Body Part
Shoulders
Lie on your left side with your knees stacked and bent at a 90-degree angle. Hold a light dumbbell in your right hand, parallel to the floor. Place a towel between your right arm and right side. Keep your elbow snug against your right side, bent at 90 degrees. Draw the dumbbell up toward the ceiling, keeping your elbow stable. Reverse the motion and return to the starting position. Do all reps, then switch sides.
Show Instructions
Skill Level
Intermediate
Body Part
Shoulders
AAOS: "Shoulder Impingement/Rotator Cuff Tendinitis"
