Rotator Cuff & Scapular Strengthening for the Shoulder Exercises

www.massgeneral.org/orthopaedics/sports-medicine/doctors-and-staff/dr-price.page

1
Dr. Mark Price
Mass General Sports Medicine Center
175 Cambridge Street, 4th floor
Boston, MA 02114



This is a home program designed to strengthen the muscles of the rotator cuff and scapula. Therabands are rubber
bands that may be obtained from your physical therapist or purchased at a sporting goods store (e.g. Dick's, Sports
Authority, etc). Light free weights such as 2-3 lb. dumbbells will be useful, but if these are not readily available
simple household items such as a can of soup may be used instead. Complete this program 3-4 times per week to
keep the shoulder strong and healthy. Note: each exercise should be performed for both shoulders.




External Rotation
Attach the theraband at waist level to a doorknob or post. While standing
sideways to the door and facing straight ahead, grasp one end of the band and
pull the band all the way through until it is taut. The elbow is placed next to
the side with the hand as close to your chest as possible (think of this elbow
as being a hinge on a gate). Taking the cord in the hand 'set' the shoulder
blade and move the hand away from the body as far as it feels comfortable.
Return to the start position. Perform 2 sets of 20 repetitions.




Internal Rotation
Attach the Theraband at waist level in a doorknob or post. While standing
sideways to the door and looking straight ahead, grasp one end of the handle
and pull the cord all the way through until it is taut. The elbow is placed next
to the side and is