Rotator Cuff Stretch External Rotation

1
Rotator Cuff Stretch (External Rotation)
Primary Areas Worked Stretch capsule of rotator
cuff. Starting Position Holding onto handle of
cable with shoulder and arm parallel with the
ground. Elbow bent at 90 degrees. Stand With
opposite leg forward with a comfortable stretch
felt in the Front of the Shoulder. Movement
Keeping elbow stationary (elbow acts as the axis
of rotation) turn arm over as shown in picture.
To increase the stretch take a step
forward. This exercise is a stretch NOT
a strengthening exercise. Please Stretch only
at a comfortable levels or injury could occur.
Starting Position- Stretch
Movement
2
Lying Side Laterals
Primary Areas Worked Rear deltoid, rotator cuff,
core strength stability, balance. Starting
Position Lie on the stability ball on your side,
wrapping your opposite arm around the ball to
help with balance. Perform a side raise. Hold a
dumbbell in one hand approximately parallel to
the ground, elbow tucked into the
body. Movement While maintaining a side raise,
and keeping the elbow tucked into the body, raise
the dumbbell up into the air as shown in the
bottom picture. Lower and repeat.
3
External Rotation of Shoulder
Primary Areas Worked Shoulder (post.
capsule). Rotator Cuff. Starting
Position Position cable in a low position. With
an Overhand grip, have shoulder parallel To
ground, elbow bent at 90 degrees (see Top
picture) Movement Keeping elbow fixed in
position (acts as axis of Rotation), lift cable
upwards as shown in bottom Picture. Hold 2-3
seconds, lower slowly to starting Position,
repeat.
4
Bent-Over Lateral Raises
Primary Areas Worked Shoulder- rotator cuff Rear
head of the deltoid Starting Position Holding
onto the handle, keep your back straight, bend
over until your torso is about parallel to the
floor. (I like to have my other hand behind my
back ensuring I keep a straight
back. Movement With a smooth pull, draw the
cable across your body and extend your arm until
straight. At the end position your wrists should
be turned slightly thumbs down (as if pouring a
picture of water).
5
Adduction of Shoulder
Primary Areas Worked Adduction of shoulder,
rotator cuff stretch. Starting Position Hold
onto band with overhand grip, elbow tucked close
into body. Keeping elbow tucked into your body
allow your hand to move backwards as far as it
will allow comfortably. (THIS IS A STRETCH- do
not hurt yourself). Movement Keeping elbow
tucked into body bring cable across your body as
shown in bottom picture. Return slowly- holding
starting position for 2-3 seconds, repeat.
6
Supine Diagonals (downward)
Primary Areas Worked Core strength
stability. Shoulder (rotator cuff). Balance. Star
ting Position Have ball resting between shoulder
blades, head on ball. Hold the band in one hand
arm at 90 degrees, elbow bend at 90 degrees.
Perform a bridge. Movement Holding the bridge,
bring band diagonally across body as shown in
bottom picture. Return band slowly back to
starting position and repeat. Work other
side. Note To make harder lift opposite leg off
ground. See Supine diagonals (upward).
7
Supine Diagonals (Upward)
Primary Areas Worked Core strength stability,
shoulder (rotator cuff), Balance. Starting
Position Have stability ball resting between
shoulder blades, Head on ball. Come into a
bridge (both feet on ground). Hold onto cable
across the body as shown in top
picture. Movement While maintaining bridge,
bring arm up and across body as shown in bottom
picture. Hold for 2-3 seconds, Slowly return to
starting position and repeat. Work other side.
Note To make exercise harder, raise on leg
as shown in picture.