Fitz’s go-to rotator cuff workout is designed to strengthen your shoulder muscles and prevent injury, and the best part? You only need a resistance band to get started! The rotator cuff muscles are critical for stabilizing the shoulder joint and enabling smooth, pain-free movement. By focusing on these muscles with specific exercises, you can not only boost your overall strength but also reduce your risk of shoulder injuries, especially if you’re lifting heavy or engaging in activities that require overhead motions.
Here’s a simple yet effective rotator cuff workout you can do anywhere:
- External Rotations
- Secure the resistance band at waist level, holding one end in each hand. With elbows bent at 90 degrees, pull the band outwards, keeping your elbows close to your torso. Focus on rotating your forearms outward and squeezing your shoulder blades together. This exercise targets the external rotators of the shoulder.
- Reps: 3 sets of 12-15 reps on each arm.
- Internal Rotations
- This time, stand with the band secured to the opposite side of your body. Hold the band with the arm closest to the band, elbow bent at 90 degrees. Pull the band towards your body while keeping your elbow pinned to your side. This exercise strengthens the internal rotators of the shoulder.
- Reps: 3 sets of 12-15 reps on each arm.
- Front Raises
- Holding the resistance band with both hands in front of you, step on the band with both feet. While keeping your arms straight, raise them forward to shoulder height, then slowly lower back down. This works the shoulder muscles along with the rotator cuff.
- Reps: 3 sets of 10-12 reps.
- Reverse Flys
- Secure the band at a low point, and hold one end of the band in each hand. With a slight bend in your knees, bend forward slightly at the hips, and then extend your arms out to the sides, squeezing your shoulder blades together. This move works your upper back and rear delts.
- Reps: 3 sets of 12-15 reps.
By consistently performing these exercises, you can increase your shoulder stability, avoid injury, and support your strength and mobility in all areas.
