Rotator Cuff Exercises

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Rotator Cuff Exercises

By: Fredrika Chase, Azsanai Jones, Jenna Federici, Kyle Glazer

Below is a group of exercises that can be used at home to help further strengthen the muscles of the rotator cuff. The use of free hand weights and therabands provide resistance while also allowing for a greater range of motion. These exercises should be completed with proper posture. The shoulder blades should be pulled back and downward, as if you’re thrusting your chest up. While performing these exercises be sure to keep your movements controlled, using lower resistance but completing more repetitions.

These exercises were reviewed by Center for Orthopaedics in Portland and American Academy of Orthopaedic Surgons


T-band Extensions

 

  • Stand upright with a tight core and a straight back
  • Hold both bands straight in front of you maintaining locked elbows throughout the movement.
  • Pull the bands down towards your hip, hold it for a second, the slowly return to the starting position, maintaining control.

 

 

 


Tricep Pull Down

  • Stand upright with a tight core and straight back
  • Start holding the bands in front of you with your elbows bent 90 degrees.
  • Straighten your elbow as you pull the bands down to your thighs until your elbow is straight and hold for a second.
  • Slowly return to the starting position and then return.

 

 

 


Serratus Punch

  • Stand upright with a tight core and straight back.
  • Hold the bands in front of you with elbows bent at 90 degrees at your side.
  • Straighten your elbows as you push the band forward fully.
  • Round your shoulders forward at the end of the movement, and hold for a second.
  • Slowly return to the starting position and repeat.

 

 

 


Bicep Curl

  • Stand upright with a tight core and straight back.
  • Hold the bands down by your thigh.
  • Lift the bands to shoulder level while bending at the elbow.
  • Keep your elbows close to your body throughout the movement
  • Slowly return to the starting position and repeat.

 

 

 


Standing Hitchhiker

  • Stand upright with a tight core and straight back.
  • Start holding dumbbells down by your thighs, and raise them upward directly in front of you. Your thumbs should be facing up at the top of the movement.
  • Slowly return to the starting position and repeat.
  • Do not use weight over 5 lbs, because the muscles of the rotator cuff are hard to isolate with heavier weight.

 

 

 


Standing Row With Bent Elbows

  • Stand upright with a tight core and straight back.
  • Hold both bands straight in front of you with straight elbows.
  • Bend your elbows as you pull the band to below your chest.
  • Hold for a second, then slowly return to the starting position and repeat.

 

 

 

Below is a handout of some at-home exercises:

Rotator Cuff Worksheet


For more information on Rotator Cuff Exercise, schedule an appointment with us CALL: 443-213-0395 or EMAIL: dpatelbarehills@gmail.com.