Strengthening your rotator cuff

The rotator cuff is comprised of 4 muscles surround our shoulder joints: supraspinatus, infraspinatus, teres minor and subscapularis. These muscles are responsible for maintaining proper joint alignment during daily and recreational activities that involve reaching overhead, out to the side, in front of us and behind us.

Due to the relative smaller size of these muscles they can become injured easily with poor posture, overuse, poor/lack of training or a traumatic injury involving the shoulder.

Here are a few basic exercises to target your rotator cuff muscles, keep your shoulders feeling good and allow you to be the best “you” possible; However, if you have shoulder pain, you should consult your physical therapist or orthopedic doctor before initiating these exercises. External Rotation and internal rotation at neutral: Stand and use a resistance band. Maintain a neutral spine, tight core, and shoulders away from the ears.


Scapular Retraction with resistance: Begin with arms straight forward in front of you, holding the resistance band in each hand. Draw back the band as you bend your elbows. Keep your elbows near the side of your body and squeeze your shoulder blades together.


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