Shoulder and Rotator Cuff, Strength and Injury Prevention Program

The strength and mobility of the shoulder depends on the gentle balance of the surrounding rotator cuff muscles. A weak rotator cuff may not be apparent at first because the larger muscles of the shoulder can overpower movement through the shoulder joint. When this happens the shoulder could be on a collision course for injury.

The following exercises will help you establish shoulder strength and rotator cuff balance, helping to prevent shoulder injury.

Check with a doctor if you are unsure of your ability to safely perform the following exercises.

The Shoulder Strength and Prevention Program exercises are performed using resistance bands. These low cost bands can be found at most stores containing a small sports section. Select a band that is suitable to your current level of strength. Yellow and green colored bands typically provide lighter resistance while red, purple, and black bands are usually heavier resistance. Bands do not provide the same intensity through-out an exercise range of motion. Be sure to select a band that you can manage through a full range of motion.

Begin with exercise #1, side #1. For all exercises: Perform set-1 immediately followed by set-2 performed on the same side. Switch sides before moving to the next exercise. This program contains 4-exercises. 

Set #1  Is an moderate-intense isometric (or non-moving) hold. Get into position and move back as far as you can manage while maintaining good form. Hold the position for 12-20 seconds. My personal “moderate-intense” zone is depicted by the yellow line on the grass (pictured below). Note how on different exercises I am at, or in-front, of this yellow line.

Set #2  Is performed much closer to the bands attachment point, in front of the yellow line pictured below. This allows the band to move with light to moderate resistance through a full range of motion. Performed 12-20 repetitions to burn.

1. STANDING L-FLY

Standing L Fly, Isometric Hold
Standing L-Fly, Isometric Hold

Set #2 – with movement

Standing L-Fly, EndStanding L-Fly, Begin

2. SIDE L-FLY

Side L-Fly, Isometric Hold
Side L-Fly, Isometric Hold

Set #2 – with movement

Side L-fly, BeginSide L-Fly, End

3. CROSS-OVER FLY

Fly Cross-over, Isometric Hold
Fly Cross-over, Isometric Hold

Set #2 – with movement

Fly Cross-over, BeginFly Cross-over, End

4. SIDE FLY

Side Fly, Isometric Hold
Side Fly, Isometric Hold

 

 

 

 

 

 

 

Set #2 – with movement

Side Fly, BeginSide Fly, End

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