Four muscles surround the shoulder joint in a ring. The so-called rotator cuff is thus an important part of the joint, giving it stability. For this reason it is important to train the rotator cuff. Training not only prevents injuries, but can also serve as a supplement to strength training or the treatment of acute injuries. It is important to pay attention to the correct execution of the exercises and to train both external and internal rotation.
Exercises with and without a Theraband
Exercises with Theraband: For the first exercise the patient sits on a chair. The Theraband is then placed under the thighs and gripped at the sides with the hands. At first the arms hang loosely next to the body.
From this position, the patient now guides the arms sideways outwards so that the Theraband is stretched. This tension is then held for 2 seconds before returning to the starting position. Repeat 3 times 10 times.
For the second exercise the patient sits in front of a table edge and stretches the Thera band around his wrists. Now the elbows are placed on the table and the hands point upwards with the palms facing each other. Make sure that the spine forms a straight line during the exercise and the elbows are about shoulder width apart.
Now the hands are led outwards against the tension of the Thera band. Only so far that it does not hurt. The elbows do not move during the exercise.
The tension is held for 2 seconds and then released again. 3 times 10 repetitions. In the third exercise the Thera band is first fixed to a door handle.
Then hold the ends in one hand. Both elbows are in 90° position upper body. Now rotate your shoulder outwards against the pull of the Theraband.
The upper arms remain fixed to the upper body during the execution. After 15 repetitions the same exercise is performed, this time with internal rotation. Also 15 repetitions.
- For the first exercise the patient sits down on a chair. The Theraband is then placed under the thighs and gripped at the sides with the hands. At first the arms hang loosely next to the body.
From this position the patient now guides the arms sideways outwards so that the Theraband is stretched. This tension is then held for 2 seconds before returning to the starting position. Repeat 3 times 10 times.
- For the second exercise, the patient sits in front of the edge of a table and clamps the Thera band around his wrists.
Now the elbows are placed on the table and the hands point upwards with the palms facing each other. Make sure that the spine forms a straight line during the exercise and the elbows are about shoulder width apart. Now the hands are led outwards against the tension of the Thera band.
Only so far that it does not hurt. The elbows do not move during the exercise. The tension is held for 2 seconds and then released again.
3 times 10 repetitions.
- In the third exercise, the Theraband is first fixed to a door handle. Then hold the ends in one hand. Both elbows are in 90° position upper body.
Now rotate your shoulder outwards against the pull of the Theraband. The upper arms remain fixed to the upper body during the execution. After 15 repetitions the same exercise is performed, this time with internal rotation.
Also 15 repetitions.
>Exercises without Theraband: The first exercise without Theraband strengthens the muscles of the rotator cuff. For the exercise the patient sits on a chair or stands up straight. Now the palms of the hands are placed together in front of the body at chest level.
The forearms are parallel to the floor if possible. Now the patient presses his palms together for 10 seconds as firmly as possible without pain. Then release the tension and relax the arms briefly before performing two more passes.
This exercise serves to stretch the muscles. The patient sits on a chair. Both arms hang down loosely at the side.
Now the hand of the healthy arm is used to grasp the wrist of the injured arm in front of the body. The injured arm now points sideways downwards. Now slowly with the healthy arm, guide the injured arm as far as possible, but for the time being not above shoulder height, upwards and slowly lower it again.
3 times 10 repetitions. The last exercise should mobilize the shoulder blade. Stand straight and upright.
The arms hang loosely beside the body. Now pull your shoulder blades together without tensing your arms. Hold this position for 2 seconds and then return to the starting position.Perform 2 passes of the exercise with 10 repetitions each.
- The first exercise without Theraband strengthens the muscles of the rotator cuff. For the exercise, the patient sits on a chair or stands up straight. Now the palms of the hands are placed together in front of the body at chest level.
The forearms are parallel to the floor if possible. Now the patient presses his palms together for 10 seconds as firmly as possible without pain. Then release the tension and relax the arms briefly before performing two more passes.
- This exercise serves to stretch the muscles.
The patient sits on a chair. Both arms hang down loosely at the side. Now the hand of the healthy arm is used to grasp the wrist of the injured arm in front of the body.
The injured arm now points sideways downwards. Now slowly with the healthy arm, guide the injured arm as far as possible, but for the time being not above shoulder height, upwards and slowly lower it again. 3 times 10 repetitions.
- The last exercise is to mobilize the shoulder blade.
Stand straight and upright. The arms hang loosely beside the body. Now pull your shoulder blades together without tensing your arms. Hold this position for 2 seconds and then return to the starting position. Do 2 passes of the exercise with 10 repetitions each.
