EXCELLENT Mini Band Exercise for the Rotator Cuff

EXCELLENT Mini Band Exercise for the Rotator Cuff

In this video, I wanted to go through an excellent mini band exercise for your rotator cuff.

The rotator cuff is the most common muscle group that gets injured in the shoulder. Having a wide variety of exercises that you can do in order to target the rotator cuff is very important.

EXCELLENT Mini Band Exercise for the Rotator Cuff

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Here are two examples of exercises that you can do with the mini band to target the rotator cuff. I had Donnalee demonstrate the exercises.

Level 1

Start off in the 90/90 position. Take the loop tubing or the mini band and loop it around your foot, keeping it firmly around the ball of your foot so it’s not going anywhere.

Rowing with a Mini Band (Level 1)

Rowing using a Mini Band (Level 1)

With the tubing in your left hand, row back. Bring the elbow back in a smooth and controlled motion, hold it for a second, and then slowly return back.

Focus on keeping your wrist in the neutral position (not curling the wrist). Also, focus on bringing the elbow back while the mid back does the work. This is Level 1 of the exercise.

Level 2

To better target the rotator cuff, do the rowing movement, bring the elbow out to the side, and then return back down to the start. So row the elbow up, then bring the elbow to the side to a stop, back down and then return to the starting position. Use a smooth movement as you go through.

Rowing and Lifting the Elbow with a Mini Band (Level 2)

Rowing and Lifting the Elbow using a Mini Band (Level 2)

The closer your arm is to your body, the less challenge or stress being put on the rotator cuff. If we are going through the rowing movement, we are not putting a lot of stress in the rotator cuff, but it has to activate in order to help out. When we bring the elbow away from the body, it increases the challenge being put on the rotator cuff.

If you are not able to go all the way to 90 degrees, that’s perfectly fine. You can start off by just going to 30 degrees, 45 degrees, or 70 degrees.

There you go. If you have a simple mini band around and you’re looking for something that will help your rotator cuff, give those two exercises a go and pick the level that works best for you. Start off with the rowing one. If it is too easy and you are not getting much benefit, progress to the rowing with the chicken wing (as I call it), or lifting the elbow to the side to 90 degrees.

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Take care!

Rick Kaselj, MS

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.

Effective Rotator Cuff Exercises