ESI Rotator Cuff Strength Program 1

 

The following shoulder rotator cuff strength exercises should be performed every day to improve overall shoulder strength. They are very safe exercises if performed properly and are designed to strengthen the specific rotator cuff muscles of the shoulder in order to reduce chronic pain and prevent future injuries. Perform each exercise using surgical tubing that creates enough resistance so that your muscles are fatigued when you are finished. No pain should be associated with these exercises. If you do experience pain, discontinue the exercise.


Shoulder Flexion

Attach one end of the tubing to a door knob or into a door jam at waist height.
Stand with both feet shoulder width apart, looking away from the door.
Hold the tubing with the thumb facing away from the door and the elbow straight.
Slowly raise the arm forward to a horizontal position, then return to a position beside the body.
Rest and repeat the movement 10 times with each arm.

            Shoulder Extension

This exercise can be performed in a sitting or standing position.

Secure one end of the tubing under your foot or into a door jam at waist height.
Stand or sit with both feet shoulder width apart, looking away from the door.
Begin with the elbow straight and the arm pointed toward the door or your foot.
Slowly pull the arm backward to a position beside the body, or behind the body if sitting.
Rest and repeat the movement 10 times with each arm.

           

Shoulder Abduction

Attach one end of the tubing to a door knob or into a door jam at waist height.
Stand with both feet shoulder width apart, with one shoulder toward the door.
Hold the tubing with the arm facing away from the door and the elbow straight.
Slowly raise the arm laterally to a horizontal position away from the door, then return to a position beside the body.
Rest and repeat the movement 10 times with each arm.

 

            Shoulder Adduction

Secure one end of the tubing under your foot or into a door jam at waist height.
Stand with both feet shoulder width apart, with one shoulder toward the door.
Hold the tubing with the arm pointed at your foot or the door and the elbow straight.
Slowly pull the arm toward your body to a vertical position beside your body, or across your body if you are securing the tubing with your foot. Return to the starting position.
Rest and repeat the movement 10 times with each arm.

       

Shoulder External Rotation

Attach one end of the tubing to a door knob or into a door jam at waist height.
Stand with both feet shoulder width apart, with one shoulder toward the door.
Hold the tubing with the arm away from the door with your elbow against the body at 90 degrees, palm facing in.
Bring your hand outwards away from your body, ensure that your elbow stays against your body and your wrist remains straight, and slowly return.
Rest and repeat the movement 10 times with each arm.

 

       Shoulder Internal Rotation


Attach one end of the tubing to a door knob or into a door jam at waist height.
Stand with both feet shoulder width apart, with one shoulder toward the door.
Hold the tubing with the arm closest to the door with your elbow held against the body at 90 degrees, palm facing in.
Bring your hand towards the midline of your body, ensure that your elbow stays against your body and your wrist remains straight, and slowly return.
Rest and repeat the movement 10 times with each arm.