The exercises found in the above video are focused on the rotator cuff. They are designed to help with stabilization and relief with pain and dysfunction. You will want to begin with a comfortable tubing resistance before keeping it taut later down the road.

For your first 3 to 5 sessions, follow these exercises with 10 minutes of ice to reduce stress, inflammation, and pain of the rotator cuff.

Start with 3 sets of 6 and work towards 3 sets of 10. Keep your arms 20° to 30° from your side in the “empty can” position, moving towards a 2 or 3 o’clock position. Then, keep your hand by your elbow and side to keep your elbow in. Your next rotation needs you to place your hand between your arm and your side, with the tubing tense. For your shoulder, bring your arm across your waist like a pendulum and keep the tension going. Important note! Keep the tubing as taut as possible, unless it is otherwise painful.

Your rotator cuff is an important group of muscles and tendons that help with a wide number of activities, including moving your shoulder and extending your arm up into the air. The rotator cuff is supposed to keep the upper arm bone in the shoulder as part of the ball-and-socket joint.

When you get a rotator cuff injury, you will sometimes hear a few terms that are unfamiliar to you. These often reference specific and very important muscles and tendons in the rotator cuff. In this video, we use a few of these words in reference to what we are focusing on with that particular movement.

• Infraspinatus. The primary muscle used for rotating and extending your arm.
• Supraspinatus. This muscle actually holds your upper arm in place and helps keep it stable. It also plays a role in raising your arm.
• Subscapularis. This muscle keeps together your upper arm and shoulder blade, and is involved in a diverse range of movements. These include keeping your arm straight, keeping your arm stable and lowering your arm.
• Teres Minor. Of all the muscles in your rotator cuff, this one is the smallest, but is no less important. This muscle is key in rotating your arm away from the rest of your body.