Rotator Cuff Strengthening Exercises

Forward Arm Raises with Tubing

– 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

Side Arm Raises with Tubing

– 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

Arm Extension with Tubing

– 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 toward the door

– Hold the tubing with the thumb facing upwards and the elbow straight with the arm directly straight out to the front of your body

– Slowly pull the arm toward the side of your body, then return to a position in front of your body

– Rest and repeat the movement 10 times with each arm

 Arm Adduction with Tubing

– 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 and with the arm positioned straight to the door with the elbow straight

– Slowly pull the arm toward the side of your body, then return to a position straight out towards the door

– Rest and repeat the movement 10 times with each arm

Shoulder Internal Rotation with Tubing

– 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

Shoulder External Rotation with Tubing

– 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

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