Rotator Cuff Warm Up

Rotator Cuff Warm Up

- Optional: light resistance bands

Starting Position

1. Sit on the Bench: Position yourself upright on a sturdy bench or chair with your feet flat on the ground. Your knees should be at a 90-degree angle.
2. Posture: Keep your back straight and your core engaged. Your shoulders should be retracted and relaxed.

Arm Positioning

1. Elbows Bent: Bring your arms out to the side with your elbows bent at a 90-degree angle. Your forearms should be parallel to the ground.
2. Wrist Position: Your palms can face forward or upward, depending on your comfort level.

Movement Instructions

1. External Rotation:
- Slowly rotate your forearms outward, keeping your elbows tucked in close to your body.
- Hold the position for a second at the end of the motion.
- Return to the starting position slowly.

2. Internal Rotation:
- Rotate your forearms inward towards your body while keeping your elbows stable.
- Hold for a second and then return to the starting position.

Repetitions

- Perform 10-15 repetitions for each movement (external and internal rotation).

Tips

- Focus on maintaining control throughout the movements.
- Avoid arching your back or shrugging your shoulders.
- If using resistance bands, start with very light resistance to avoid straining your muscles.

Cool Down

- After completing the repetitions, gently shake out your arms and take a few deep breaths to relax.