fbpx Skip to content

The following exercises isolate the rotator cuff in a position of shoulder abduction. The variance is the resistance which is shown with a theraband or with a free hand weight. Your Physiotherapist will determine which resistance is appropriate for you and your rehabilitation needs.

Internal Rotation:

  • Anchor the resistance band behind you at the level of the shoulders or shoulder blades
  • Take the band with the target limb and step to the side- away from the band
  • Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist stacks above the elbow
  • Pull the resistance band down so the wrist moves forward whilst maintaining a bent elbow
  • The movement mimics hitting a nail with a hammer
  • Return to the start position with control
  • Repeat as per Physiotherapists instructions. This may include using a free weight instead of the theraband

External rotation:

  • Anchor the resistance band in front of you at the level of the shoulders
  • Take the band with the target limb and step to the side- towards the band
  • Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist is in front of the elbow
  • Pull the resistance band back so the wrist moves from chest height to directly above the elbow
  • Return to the start position with control
  • Repeat as per Physiotherapists instructions

Free weight internal/external rotation

  • Using a hand weight at a load that has been prescribed, come into the above position
  • The weight will stack directly above the elbow with the elbow in line with the shoulder
  • To move into internal rotation: lower the weight in front of you as shown above
  • To move into external rotation: move from the above position back using the muscles through the shoulder blade
  • Repeat as per Physiotherapists guidelines

External Rotation

Internal Rotation