In this video, I wanted to go through a great little tweak that you can do with the push up in order to target the rotator cuff better.
This push up tweak involves utilizing the mini band in the exercise.
A Push Up Tweak to Rehab the Rotator Cuff
CLICK HERE to watch the YouTube video.
I get Donnalee to demonstrate the exercise.
She puts the mini band between her wrists. She gets into the push up position, adjusts her hands to the position that she wants to be in, and do the push up movement and back.
Push Up with Mini Band on the Wrists
With this exercise, the mini band is working on trying to bring your hands in and you have to fight to separate those hands and prevent those shoulders from those elbows rotating in. You have to work to rotate those elbows out, activate those lats, and activate the rotator cuff while the mini band is working on trying to bring you inwards.
If you don’t feel it very much through that mini band down at the wrists, you can move it further up. You can almost start in a rotated position and move to a rotated out position and go through the push up movement.
Push Up with Mini Band on the Forearms
Now the mini band is trying to rotate your arms in which affects the shoulder and you are working on activating those lats and those external rotators in the shoulder like the rotator cuff in order to prevent that rotation.
There you go. You can start off with the wrists. If you do not feel it very much, you can move it up in the forearm and start with the rotated position in, work your way out, hold that outward rotation position and go through that push up movement and fight that resistance from that tubing in order to target the rotator cuff more.
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Rick Kaselj, MS