this is a fairly common shoulder injury
and it can be treated and prevented with
the right exercises hi I’m Rebecca
Brayton and welcome to watchmojo.com and
today our host Veronica headed to X Fit
to learn what exercises we can do at
home while we’re recovering from a
rotator cuff injury okay so once your
therapist is cleared you they may give
you some home exercises that you can do
so this is a band we just locked it in
the doorway here and I’ll give you this
and we’ll start with internal rotation
at zero so starting from down low and
you’re just going to turn into your body
that way I’m just going to turn you so
you face me that’s it and we’ll turn
into your body that way and you can do
10 or 20 repetitions of this really work
on trying to keep your arm against your
body some people will even put a towel
under your arm so you have to really
keep it pinched against your body and
next we’re going to do up at 90 degrees
here and I want you turning in
internally bringing the arm down so with
me here I can sort of help stabilize and
keep your arm in a good position if
you’re home alone you may want to put
your arm on a table or something like
that here we can put it on a bench and
that’s going to help to keep the arm in
a good position the next is going to be
external rotation so I’ll have you turn
around yep and starting it close to your
body and again turning out to wherever
you can turn to depends on your
flexibility a lot of people want to get
further especially if they have a sore
shoulder and they’ll cheat by extending
their wrist or straightening their arm
so it looks like you’re going a lot
further but really it’s the same range
of motion so just keep it to a small
range of motion it doesn’t have to go
too far and again 10 or 20 repetitions
of this one and the last one arm up and
again you could put your arm on a bench
to help keep it in a good position so
those are four moves that you can do
with at home with a band trying to
strengthen the rotator cuff
and it can be treated and prevented with
the right exercises hi I’m Rebecca
Brayton and welcome to watchmojo.com and
today our host Veronica headed to X Fit
to learn what exercises we can do at
home while we’re recovering from a
rotator cuff injury okay so once your
therapist is cleared you they may give
you some home exercises that you can do
so this is a band we just locked it in
the doorway here and I’ll give you this
and we’ll start with internal rotation
at zero so starting from down low and
you’re just going to turn into your body
that way I’m just going to turn you so
you face me that’s it and we’ll turn
into your body that way and you can do
10 or 20 repetitions of this really work
on trying to keep your arm against your
body some people will even put a towel
under your arm so you have to really
keep it pinched against your body and
next we’re going to do up at 90 degrees
here and I want you turning in
internally bringing the arm down so with
me here I can sort of help stabilize and
keep your arm in a good position if
you’re home alone you may want to put
your arm on a table or something like
that here we can put it on a bench and
that’s going to help to keep the arm in
a good position the next is going to be
external rotation so I’ll have you turn
around yep and starting it close to your
body and again turning out to wherever
you can turn to depends on your
flexibility a lot of people want to get
further especially if they have a sore
shoulder and they’ll cheat by extending
their wrist or straightening their arm
so it looks like you’re going a lot
further but really it’s the same range
of motion so just keep it to a small
range of motion it doesn’t have to go
too far and again 10 or 20 repetitions
of this one and the last one arm up and
again you could put your arm on a bench
to help keep it in a good position so
those are four moves that you can do
with at home with a band trying to
strengthen the rotator cuff
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