- Muscle Anatomy – Muscles – Rotator Cuff .
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- Also see → Overhead Press & Lateral Raise .
- Also see Face Pulls → Strength & Muscle Building – Lats & Traps.
- Rotator Cuff Exercises – E3 Rehab – Physios – Link to Article .
- Rotator Cuff Exercises – Ethier – 2019 – Link to Article .
EXTERNAL ROTATION
Aaron Physio – Squat University
- Isometric Holds for Stability – 1 • Isometric Holds for Stability – 2 • Stability with Ball Rolls on Wall .
- DBs or Bands – 1 • DBs or Bands – 2 .
- (1) DB: side Lying (2) DB: seated with DB on the knee (3) Band: standing elbow up and out .
- (1) Band: elbow up and out (2) DB: lying face down on table raise arm to side (3) DB/KB: elbow up and out moving through an arc .
- Rotator Cuff Exercises for Bench Press • Rotator Cuff Exercises for Overhead Press .
Keeley Physio
- Shoulder External Rotation Workshop – 2021 • 1 Arm Scapula Horizontal Press for Stability Workshop – 2020
- Overhead External Rotation Range of Motion – 2021 • Long Lever Big Ball Rotation on the Wall – 2019
- Supraspinatus Tendon Testing & Strengthening – 2020
- Unilateral Floor Press – Band attached medially – 2020
DB EXTERNAL ROTATION
- Side Lying 1 Arm – Elbow Tucked . Priority
- Seated 1 Arm with Elbow supported on Flat Bench – Elbow up and to the Side . Priority
- Standing 1 Arm with Elbow supported on Upright Bench – Elbow up and to the Side . Priority
- Standing 1 Arm with Elbow supported on Upright Bench – Elbow Up and Forward . Priority
PULLEY EXTERNAL ROTATION
- 1 Arm Pulley Low to High – Elbow Tucked . Priority
- 1 Arm Pulley Parallel – Elbow Tucked . Priority
- 1 Arm Pulley – Elbow resting on Upright Bench . Priority
BAND EXTERNAL ROTATION
- Band Single Arm Standing – Reinold – Physio • Band Single Arm Kneeling – Reinold – Physio
- Band How to Isolate External Rotation with Elbows Up and to the Side – 2020 – Keeley Physio
- 1 Arm – Elbow tucked . Sports Injury Clinic
- 1 Arm – Elbow @90º supported on table . Sports Injury Clinic
- 90/90 – Elbow up and in front of body . Sports Injury Clinic
- 2 Arms with Elbows tucked . Reinold Physio
- 1 Arm with Elbow tucked . Reinold Physio
- 1 Arm with Band anchored on DB – Low to High Elbow tucked . Priority
INTERNAL ROTATION
BAND INTERNAL ROTATION
- Elbow at the side of the body . Sports Injury Clinic
- Standing 1 Arm with Elbow up and to the Side . Reinold Physio
- Standing 1 Arm with Elbow up and Forward . Reinold Physio
STABILIZING EXERCISES
Kaitlyn Physio
- Scapula Stabilizing – 1 .
– 2 exercises to focus on stability and control. It is important to target both the rotator cuff muscles, and the scapular stabilizers
1️⃣ Med Ball Push Ups 2️⃣ Wall ABC’s
- Scapula Stabilizing .
1️⃣ Shoulder Step-Ups 2️⃣ Plank + Shoulder Taps: 3️⃣ Banded Stability Plank - Rotator Cuff Stabilizing – DB/KB March .
1️⃣ Level 1 – elbow and shoulder flexed to 90 degrees, kettlebell resting on outside of wrist. Maintain position throughout
2️⃣ Level 2 – alternate kettlebell position to increase difficulty. Shoulder and elbow remain flexed at 90 degrees
3️⃣ Level 3 – arm straight overhead, kettlebell position can vary (both options shown in level 1 and 2)
- Rotator Cuff Stabilizing – DB/KB Step-up.
1️⃣ Level 1 RC KB Step Ups: ensure that you maintain a 90/90 position at the shoulder and elbow.
2️⃣ Level 2 RC KB Step Ups: reverse the KB grip to further challenge the rotator cuff in the 90/90 positions.
3️⃣ Level 3 RC KB Step Ups: now focusing more on overhead stability. Keep the arm straight up, do not allow it to fall out to the side
4️⃣ Level 4 RC KB Step Ups: this is the hardest of all 4 – try to maintain the arm straight overhead with the KB bottoms up.
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