Rotator Cuff
External Side Rotation
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The rotator cuff is small, and it responds to light controlled work rather than load. That is why this movement turns up in almost every shoulder rehab programme. Bands suit it because they never swing, so the cuff is never asked to catch momentum.
Set Up
Anchor: Door anchor at waist height.
Bands: Clip both ends of the band into one handle and hold it in your working hand.
Body position: Stand three to four feet from the door with your non working arm nearest the door. Head straight, chest up, stomach tight. Your working upper arm stays vertical with the elbow at your side, forearm parallel to the floor and drawn across your body.
Movement
Rotate your forearm out in an arc against the band until it will not go any further. Return under control and repeat.
Points To Remember
- Keep the elbow of your working arm pinned to your side the whole way. Do not let it flare out.
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