ROTATOR CUFF STRENGTHENING AND STABILITY EXERCISES
For the following exercises perform:
3 sets of 10 reps at light weight – start with 1 -2 kg DB or a light resistance band.
Progress weight slowly (by 1kg). You are unlikely to need to go beyond 5kg (for F) and 7.5kg (M).
Before you start slightly lift your shoulders up and back to set your posture.
Maintain this posture while you complete your exercise.
1. Internal/External rotation with arms by side
2. Internal/external rotation with arms at 45 degrees
3. Internal/External rotation with arms at 90 degrees
4. Internal/external rotation with straight arms
3 sets of 10 reps at 1kg to start.
5. Plyometric (oscillations at end of range in external rotation)
Do 10 oscillations maintaining good shoulder position and posture. Repeat x 3.
Please note if you have any current injuries or symptoms in your shoulders these exercises may need to be modified. Please cease the exercises causing symptoms and see your Allied Health Professional for advice.
Also remember the rotator cuff are small stabilising muscles of the shoulder and these exercises should only be performed at light weight (1 to 5kg). The weight will of course vary from one individual to the next but it is unlikely that these exercises would require more than 3 to 5kg for the average active person or 5kg to 7.5kg for a competitive athlete to attain their benefit.
BENEFICIAL STRETCHES TO MAINTAIN GOOD ROTATION OF THE SHOULDER JOINT
1. Internal rotation stretch (aka posterior capsule stretch)
Hold the stretch for 30 seconds and repeat x 3
2. Chest stretches at three different angles: 45/90/120 degrees
Hold each position for approximately 1 minute. You can add a light weight (such as 1kg) in your hands if you have difficulty feeling this stretch.
3. Anterior shoulder stretch
Hold the stretch for 3 seconds and repeat 3 times.
4. Shoulder stretches: palms up and palms down
Hold each position for 30 seconds and repeat 3 times.
5. Posterior shoulder stretch
Hold this stretch for 1 minute.