 Goal: to strengthen the four muscles of the rotator cuff  Supraspinatus – responsible for abduction  Infraspinatus – responsible for external rotation, transverse abduction, and transverse extension  Teres minor – same function as the infraspinatus  Subscapularis – responsible for internal rotation

Supraspinatus Grasp 2.5 lb. or 5 lb. dumbbells in front of thighs with elbows, hips, and knees slightly bent. Raise upper arms to sides until elbows are shoulder height. Lower and repeat for 8 – 12 repetitions. Perform 3 sets.

Infraspinatus / Teres Minor Anchor one end of a medium resistance band approximately waist high. Grasp the handle with right hand, turn left hip perpendicular and nearest to the anchor point. With right hand in front of the body, forearm horizontal, keep right upper arm on line with the back and elbow tight to the side. Side step to right until tension is on the resistance band. Again, keep the elbow tight to the side, forearm horizontal, and externally rotate the right arm 30 o past the right hip. Return and repeat for 10 – 15 repetitions. Change hands and repeat. Perform 3 sets.

Infraspinatus / Teres Minor Anchor the midway point of a medium resistance band, with both handles even, between shoulder and head level. Grasp the handles in each hand, palms down, arms straight with wrists, elbows, and shoulders on line. Step back away from the anchor point until there is tension on the resistance band. Pull back on the handles so that the elbows are out and bend at a 90 o angle until the upper arm is on line with the back, pinching the shoulder blades. Return and repeat for 10 – 15 repetitions. Perform 3 sets.

Infraspinatus / Teres minor Anchor one end of a medium resistance band approximately shoulder high. Grasp the handle with right hand, thumb up, facing the anchor point, and take two steps to the left. Move backward until the arm is at a 45 o angle and there is tension on the resistance band. Keeping the wrist, elbow, and shoulder on line, rotate the arm to the right in a horizontal motion until the upper arm is on line with the back. Return and repeat for 10 – 15 repetitions. Change hands and repeat. Perform 3 sets.

Subscapularis Anchor one end of a medium resistance band approximately waist high. Grasp the handle with right hand, turn the right hip perpendicular and nearest to the anchor point. With right hand and forearm bent at a 90 o angle, forearm horizontal, keep right upper arm on line with the back and elbow tight to the side. Side step to left until tension is on the resistance band and the forearm is at a 45 o angle from the body. Again, keep the elbow tight to the side, forearm horizontal, and internally rotate the right arm until the right hand passes the midline of the body. Return and repeat for 10 – 15 repetitions. Change hands and repeat. Perform 3 sets.

References Behnke, R.S. (2006). Kinetic Anatomy (2nd ed.). Champaign, IL: Human Kinetics. Micheli, L. & Jenkins, M. (1995). The Sports Medicine Bible: Prevent, Detect and Treat Your Sports Injuries Through the Latest Medical Techniques. New York: HarperCollins.