Using Resistance Bands to Strengthen the Rotator Cuff Muscles

Shoulder injuries are very common in people who lift weights and exercise regularly, and in an attempt to prevent shoulder problems, many physical therapists recommend rotator cuff strengthening. You can use resistance bands to strengthen the muscles of the rotator cuff.

There are 2 main motions to perform in order to strengthen the rotators of the shoulder, and those 2 motions are internal rotation and external rotation. Internal rotation refers to turning the shoulder inwards towards the center of the body, and external rotation refers to turning the shoulder outwards away from the center of the body.

In addition to 2 main motions, there are 2 main positions you can strengthen the rotator cuff in. You can perform internal and external rotation from a neutral position or from an abducted position. The neutral position is when the arm is right next to your side and the abducted position is when your arm is out to the side at 90 degrees. There is less pressure on the shoulder in the neutral position, but it is important to progress to the abducted position once you've mastered the neutral position.

With 2 directions and 2 positions you can use resistance bands to strengthen the rotator cuff muscles with 4 simple exercises. The first exercise is neutral position external rotation. With a resistance band secured around a stable service at waist level, simply rotate your arm out to the side away from your body. The second exercise is neutral position internal rotation. Perform 10-15 repetitions rotating your shoulder inwards toward the center of your body.

The third and fourth exercises are done from the abducted position and these can be tougher to master. For external rotation, you can stand on the resistance band, and start with your arm out to the side at 90 degrees. Then, from that position, rotate your arm up towards the ceiling. For internal rotation, you have to secure a resistance band over your head, and then you would rotate your arm down towards the floor.

If you want to strengthen your rotator cuff, you can use resistance bands. Work on both directions and try to exercise your shoulder in different positions also. These simple exercises can help to strengthen your shoulder and prevent injury.

Charles Inniss is a Physical Therapist and Personal Trainer. Visit his website to learn the best rotator cuff exercises, and also learn rotator cuff workout tips.