| Shoulder injuries are very common in people who lift | | | | With 2 directions and 2 positions you can use |
| weights and exercise regularly, and in an attempt to | | | | resistance bands to strengthen the rotator cuff |
| prevent shoulder problems, many physical therapists | | | | muscles with 4 simple exercises. The first exercise is |
| recommend rotator cuff strengthening. You can use | | | | neutral position external rotation. With a resistance |
| resistance bands to strengthen the muscles of the | | | | band secured around a stable service at waist level, |
| rotator cuff. | | | | simply rotate your arm out to the side away from your |
| There are 2 main motions to perform in order to | | | | body. The second exercise is neutral position internal |
| strengthen the rotators of the shoulder, and those 2 | | | | rotation. Perform 10-15 repetitions rotating your shoulder |
| motions are internal rotation and external rotation. | | | | inwards toward the center of your body. |
| Internal rotation refers to turning the shoulder inwards | | | | The third and fourth exercises are done from the |
| towards the center of the body, and external rotation | | | | abducted position and these can be tougher to master. |
| refers to turning the shoulder outwards away from the | | | | For external rotation, you can stand on the resistance |
| center of the body. | | | | band, and start with your arm out to the side at 90 |
| In addition to 2 main motions, there are 2 main positions | | | | degrees. Then, from that position, rotate your arm up |
| you can strengthen the rotator cuff in. You can | | | | towards the ceiling. For internal rotation, you have to |
| perform internal and external rotation from a neutral | | | | secure a resistance band over your head, and then |
| position or from an abducted position. The neutral | | | | you would rotate your arm down towards the floor. |
| position is when the arm is right next to your side and | | | | If you want to strengthen your rotator cuff, you can |
| the abducted position is when your arm is out to the | | | | use resistance bands. Work on both directions and try |
| side at 90 degrees. There is less pressure on the | | | | to exercise your shoulder in different positions also. |
| shoulder in the neutral position, but it is important to | | | | These simple exercises can help to strengthen your |
| progress to the abducted position once you've | | | | shoulder and prevent injury. |
| mastered the neutral position. | | | | |