Rotator Cuff Program

• Set elbow at shoulder height with slight forward flexion
• Tubing stretched out in front
• Keep elbow stationary, rotate hand backwards as far as possible
• Maintain posture
• Tubing stretched out to the back
• Keep elbow stationary, rotate your hand forward as shown
• Set elbow straight down from the shoulder
• Tubing stretched out to the side
• Keep elbow stationary, rotate hand towards midline of the body (as far as possible)
• Tubing stretched out to the side across the body
• Keep elbow stationary, rotate hand away from the body (as far as possible)
• Using both ends of the tubing, start with arm extended out in front of the body
• High: Pull the elbows back to shoulder height and externally rotate, with thumbs pointing back
• Internally rotate and extend arms back to start position
• Low: Pull the elbows back just above the waist and externally rotate, with thumbs pointing back
• The key to this exercise is to set the shoulder blade
• To do this, pull the bottom of the shoulder blade down and across the back at a 45° angle
• Shoulder blade should only move a total of 2-3cm
• Keep wrist locked and arm straight, pull arm across the body to full extension, hand should pass in front of the shoulder, do not let it drop down
• NOTE: As the arm flexes back across the body: Keep pulling the shoulder blade towards the midline, do not let it move.
• Start with arm across the body, thumb to hip
• Extend arm up and across the body in a 45 degree angle, externally rotating the arm
• Follow the same pattern back, internally rotating the arm back to the start position
• Stand with arms at sides, hold a weighted bar or hammer with end pointing forward, keep elbow locked out
• Bend wrist, lift the weighted end toward the ceiling
• Return slowly to the start p...