 Brian
continues his Functionally Fit shoulder miniseries with tubing external
rotation pulls, a great exercise for rehab programs. The purpose of this
exercise is mainly to strengthen the posterior rotator cuff and the lower
trapezius muscle.
See 'Related
Resources' below for past Functionally Fits (including the shoulder series) and
other exercises and training tips.
Execution
Begin in standing holding a Thera-Band or
tubing with the elbows positioned at or near the side and bent 90 degrees.
Maintaining equal tension between the two sides,
slowly pull the hands apart by squeezing the shoulder blades down and inward at
the same time.
Pause for one to two seconds, then slowly
return to the starting position. If you need more resistance, simply move the
hands closer together or use a stronger band/tube.
Perform two to three sets of 15-20
repetitions.
Application
This
exercise is designed to strengthen the posterior rotator cuff (infraspinatus
and teres minor) as well as target the lower trapezius muscle. Be sure to avoid
shrugging the shoulders upward during the exercise, as this will counteract the
desired downward rotation of the scapula.
This exercise is an integral part of any
rotator cuff rehab/prehab exercise program. If the band proves to be
uncomfortable, modify the exercise by using dumbbells, as this will often
eliminate pain related to the resistance increasing as the force generation capacity
of the muscle decreases, which is a common issue in the presence of
inflammation.
Additional Notes
One
additional modification would be to move to a side-lying dumbbell external
rotation movement with a small towel placed beneath the arm.
 
This is extremely effective in activating the
posterior rotator cuff, but in order to maintain strict form, you lose the
lower trap component from the original standing version.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical
therapist, respected author and fitness professional. He became a Certified
Strength and Conditioning Specialist (CSCS) in 1998. In 2000, he opened his own
personal training and sport-specific conditioning facility, Fitness Edge, in
Dublin, Ohio. Brian has presented at several professional conferences and
seminars on injury prevention and sport-specific training.
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