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Resistance bands are a versatile and effective tool for strengthening the rotator cuff muscles, which are essential for shoulder stability and injury prevention. Here are some resistance band exercises to target the rotator cuff:

  1. Internal Rotation:
    • Attach a resistance band to a fixed object at waist height.
    • Stand with your right side facing the anchor point and hold the band in your left hand.
    • Keep your elbow at a 90-degree angle and your forearm parallel to the ground.
    • Pull the band across your body, moving your hand towards your belly button.
    • Slowly return to the starting position.
    • Perform 2-3 sets of 10-15 repetitions on each side.
  2. External Rotation:
    • Attach the band at waist height and stand with your right side facing the anchor point.
    • Hold the band in your right hand, keeping your elbow at a 90-degree angle and your forearm parallel to the ground.
    • Pull the band away from your body, moving your hand outward.
    • Slowly return to the starting position.
    • Perform 2-3 sets of 10-15 repetitions on each side.
  3. Shoulder External Rotation at 90 Degrees:
    • Attach the band to a door anchor at chest height.
    • Stand with your side to the anchor point, and hold the band with your elbow bent at 90 degrees and your forearm parallel to the ground.
    • Pull the band outward, maintaining the 90-degree angle at your elbow.
    • Slowly return to the starting position.
    • Perform 2-3 sets of 10-15 repetitions on each side.
  4. Scaption:
    • Stand on the center of the resistance band and hold the handles with your palms facing your body.
    • Begin with your arms at your sides and your thumbs pointing forward.
    • Raise your arms diagonally in front of you, forming a “Y” shape with your body.
    • Keep a slight bend in your elbows and control the movement.
    • Lower your arms back to the starting position.
    • Perform 2-3 sets of 10-15 repetitions.
  5. Prone Shoulder External Rotation:
    • Lie face down on a bench with your arm hanging off the edge.
    • Hold the resistance band in your hand and keep your elbow bent at 90 degrees.
    • Perform external rotation by pulling the band upward.
    • Slowly return to the starting position.
    • Perform 2-3 sets of 10-15 repetitions on each side.

Remember to start with a light resistance band and gradually increase the resistance as you get stronger. Also, maintain proper form throughout the exercises to prevent injury and ensure effective strengthening of the rotator cuff muscles. If you have any pre-existing shoulder conditions or injuries, consult a healthcare professional before starting a new exercise routine.


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