Exercises with Theraband
1st Theraband Training with the Theraband is ideal for strengthening the rotator cuff. The same exercises can be performed as described above. When exercising in an upright position the Theraband can be held between the hands either single (less resistance) or double (more difficult) and then pulled apart when opening the arms.
When doing the exercise from the knee bend it is useful to stand in the middle of the Theraband and then take the ends in your hands. 2nd Theraband Another good exercise in a standing position with Theraband for the rotator cuff is a diagonal movement (from PNF see above). The Theraband is held on the hip with one hand or fixed to the floor with one foot.
The other end is held by the opposite hand. From the right front hip, the arm is stretched loosely, (i.e. not fully pushed through) and moved upwards and outwards over the head, as if reaching for something above the head. In the final position the movement is held briefly and then slowly released.
If the exercise causes pain, please do not repeat it. Otherwise the exercise can be repeated 15 times in 3 sets. 3. theraband Fix the theraband around a door handle and hold the ends in one hand.
The elbow of the arm to be trained is placed on the upper body and in 90° position. Now rotate your shoulder outwards against the pull of the Theraband. The upper arm remains fixed to the upper body.
4. theraband See exercise 3, but instead of an outside rotation this time the inside rotation is done. Both exercises are performed with 15 rolls of 3 sets. 5. theraband Fix the theraband at the door handle and take both ends in one hand each.
Your gaze is directed to the door handle. Stand with your hips wide and knees slightly. Now pull the Theraband with stretched out arms on shoulder height on both sides simultaneously backwards, so that the shoulder blades touch each other.
You can also grab the Theraband in front of your body at both ends instead of fixing it at the door handle. Rowing exercises can also be useful and can be enhanced by using a Theraband. In this case you have to pay attention to the deliberate stabilization of the shoulder head in the socket, which must be mastered urgently without auxiliary means before.
Exercises with a long lever (i.e. with rather stretched arms) are more difficult than exercises with a short lever (elbows bent 90°).Stability training is in this case a kind of coordination training and should be slowly increased in its intensity. So from exercises with short lever to exercises with long lever, exercises without aids before exercises with aids. An individual exercise program should be compiled by the therapist for the patient. Further exercises can be found in the article Shoulder Impingement – Exercises and “Training the Rotator Cuff“.
