Rotator Cuff Strengthening

All too often, we see Weekend Warriors and Industrial Athletes being slowed down due to shoulder pain. One of the most common types of shoulder pain is from a condition known as Rotator Cuff Tendonitis. Your “rotator cuff” is a group of muscles that resides deep inside your shoulder. That group of muscles is responsible for most of the motion that is performed with your shoulder.

It is common to wear those muscles down with repetitive types of shoulder movements…especially activities performed over your hear. When those muscles start to get overused, their tendons become inflamed. This is known as “tendonitis”. You want to make sure to strengthen those rotator cuff muscles in order to reduce your risk of developing tendonitis.

A great way to do that is with a strengthening band. You can find these bands in just about any sporting goods store or online by web searching “latex strengthening bands”. If you’re allergic to latex, then search “non latex strengthening bands.” Start with a lighter resistance, such as Red or Yellow. Then work your way up to Green and Blue (medium resistance) before working all the way up to Black and Gray (heavy resistance).

Simply follow the attached shoulder strengthening routine by securing one end of your strengthening back to a door knob and then performing the exercises in order. REMEMBER to follow these tips:

  • This routine should be performed once every 2-3 days, in order to prevent over-training
  • Make sure you ice your shoulder for 20-30 minutes if it gets sore
  • Start with one (1) set of eight (8) repetitions per exercise, then work your way up from there
  • Always make sure to stretch out after the strengthening routine is completed

Give this routine 3-4 weeks and let us know how you feel below! We look forward to receiving your feedback!