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Shoulder Rotator Cuff and Scapular Strengthening Program

External Rotation
Attach the theraband at waist level to a doorknob or post. While standing sideways to the door and facing straight ahead, grasp one end of the band and pull the band all the way through until it is taut. Feet are shoulder width apart and the knees are slightly flexed. The elbow is placed next to the side with the hand as close to your chest as possible (think of this elbow as being a hinge on a gate). Taking the cord in the hand ‘set’ the shoulder blade and move the hand away from the body as far as it feels comfortable. Return to the start position.
 
Internal Rotation
Attach the Theraband at waist level in a doorknob or post. While standing sideways to the door and looking straight ahead, grasp one end of the handle and pull the cord all the way through until it is taut. Feet are shoulder width apart and the knees are slightly flexed. The elbow is placed next to the side and is flexed at 90 degrees (think of this elbow as being a hinge on a gate). Taking the cord in the hand, ‘set’ the shoulder blade and move the hand toward the belly as far as it feels comfortable, or to where the endpoint of pain limits you. Return to the start position.
 
Lateral Raises
Stand with the arm at your side with the elbow straight and the hands rotated so that the thumbs face forward.  Raise the arm straight out to the side, palm down, until the hands reach shoulder level.  Do not raise the hands higher than the shoulder.  Pause and slowly lower the arm.
 
Standing forward flexion (‘full-can’) exercise Stand facing a mirror with the hands rotated so that the thumbs face forward.  While keeping the shoulder blade ‘set’ and keeping the elbows straight, raise the arms forward and upward to shoulder level with a slight outward angle (30).  Pause for one second and slowly lower and repeat.

 

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