CHRONIC ROTATOR CUFF EXERCISES
GREGORY LINTINGER, NASM-CPT
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Goal: to strengthen the four muscles of the rotator cuff
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Supraspinatus – responsible for abduction
Infraspinatus – responsible for external rotation, transverse abduction,
and transverse extension
Teres minor – same function as the infraspinatus
Subscapularis – responsible for internal rotation
CHRONIC ROTATOR CUFF EXERCISES
Supraspinatus
Grasp 2.5 lb. or 5 lb. dumbbells in front of thighs with elbows, hips, and knees slightly bent.
Raise upper arms to sides until elbows are shoulder height. Lower and repeat for 8 – 12
repetitions. Perform 3 sets.
CHRONIC ROTATOR CUFF EXERCISES
Infraspinatus / Teres Minor
Anchor one end of a medium resistance band approximately waist high. Grasp the handle with
right hand, turn left hip perpendicular and nearest to the anchor point. With right hand in
front of the body, forearm horizontal, keep right upper arm on line with the back and elbow
tight to the side. Side step to right until tension is on the resistance band. Again, keep the
elbow tight to the side, forearm horizontal, and externally rotate the right arm 30o past the
right hip. Return and repeat for 10 – 15 repetitions. Change hands and repeat. Perform 3
sets.
CHRONIC ROTATOR CUFF EXERCISES
Infraspinatus / Teres Minor
Anchor the midway point of a medium resistance band, with both handles even, between
shoulder and head level. Grasp the handles in each hand, palms down, arms straight with
wrists, elbows, and shoulders on line. Step back away from the anchor point until there is
tension on the resistance band. Pull back on the handles so that the elbows are out and
bend at a 90o angle until the upper arm is on line with the back, pinching the shoulder
blades. Return and repeat for 10 – 15 repetitions. Perform 3 sets.
CHRONIC ROTATOR CUFF EXERCISES
Infraspinatus / Teres minor
Anchor one end of a medium resistance band approximately shoulder high. Grasp the handle
with right hand, thumb up, facing the anchor point, and take two steps to the left. Move
backward until the arm is at a 45o angle and there is tension on the resistance band.
Keeping the wrist, elbow, and shoulder on line, rotate the arm to the right in a horizontal
motion until the upper arm is on line with the back. Return and repeat for 10 – 15
repetitions. Change hands and repeat. Perform 3 sets.
CHRONIC ROTATOR CUFF EXERCISES
Subscapularis
Anchor one end of a medium resistance band approximately waist high. Grasp the handle with
right hand, turn the right hip perpendicular and nearest to the anchor point. With right
hand and forearm bent at a 90o angle, forearm horizontal, keep right upper arm on line
with the back and elbow tight to the side. Side step to left until tension is on the resistance
band and the forearm is at a 45o angle from the body. Again, keep the elbow tight to the
side, forearm horizontal, and internally rotate the right arm until the right hand passes the
midline of the body . Return and repeat for 10 – 15 repetitions. Change hands and repeat.
Perform 3 sets.
CHRONIC ROTATOR CUFF EXERCISES
References
Behnke, R.S. (2006). Kinetic Anatomy (2nd ed.). Champaign, IL: Human Kinetics.
Micheli, L. & Jenkins, M. (1995). The Sports Medicine Bible: Prevent, Detect and Treat Your
Sports
Injuries Through the Latest Medical Techniques. New York: HarperCollins.