A Push Up Tweak to Rehab the Rotator Cuff

In this video, I wanted to go through a great little tweak that you can do to the push up in order to target the rotator cuff better.

This push up tweak involves utilizing the mini band.

A Push Up Tweak to Rehab the Rotator Cuff

 

CLICK HERE to watch the YouTube video.

I had Donnalee demonstrate the exercise.

Put the mini band between your wrists. Move into the push up position, adjusting your hands to the position that you wants to be in, and do the push up movement.

Push Up with Mini Band on the Wrists

Push Up with Mini Band on the Wrists

With this exercise, the mini band is working to bring your hands in while you are fighting to keep your hands separated and preventing your shoulders and elbows from 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 enough resistance with the mini band down at your wrists, you can move it further up your arms. You can start in a rotated position, move to a rotated out position and go through the push up movement.

Push Up with Mini Band on the Forearms

Push Up with Mini Band on the Forearms

The mini band is trying to rotate your arms in which affects the shoulder. You are working on activating those lats and those external rotators in the shoulder (like the rotator cuff) in order to prevent that rotation.

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. Fight that resistance from that tubing in order to target the rotator cuff more.

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If you want to decrease pain, improve range of motion and heal rotator cuff injuries, then click here to check out the Effective Rotator Cuff Exercises program.

Take care!

Rick Kaselj, MS