Rotator Cuff 2

G provided me with new rotator-cuff exercises. These are the ones the baseball kids do each time they're in the gym. Now, I too, will start doing these every day.

The first three exercises are with the bands hooked low.

  • Lower back, face away

    Face away from the wall where the bands are hooked, one band in each hand, hands together on forehead (bands go over the head). Stand in a power stance with one foot forward, moving forward so that when standing leaning back slightly, the bands give resistance. Lean forward past 90°, keep back straight. Stand back up so that the bands pull slightly back, the front leg and torso should be straight. Repeat for 10 reps.

  • Lower back, face forward

    Face the wall where the bands are hooked, one band in each hand, hands together on forehand. Stand in a power stance with one foot forward, moving backward so that when bending forward below 90° the bands give resistance. Stand up, leaning slightly back, keep the back straight. Repeat for 10 reps.

  • Straight arms, tip

    Stand facing away from the wall where the bands are hooked. Stand in a power stance with feet apart, arms straight out to the side, one band in each hand, forward enough so that the bands provide resistance. Tip to the left, stand back up, tip to the right stand back up. Repeat for 10 reps.

The last two exercises are with the bands hooked high.

  • Rotator cuff, forward

    Stand facing away from the wall, band in one hand, arm at a 90° angle, hand up, with upper arm parallel to the floor. As quickly as possible, push down so that the arm is parallel to the floor, then back up. Repeat for 10 reps. Repeat with other arm.

  • Rotator cuff, away

    Repeat as above, but face the wall. Start the arm parallel to the ground, and at a 90° angle, with slight resistance. Quickly pull the arm up so that the hand points up, then rotate the arm back down. Repeat for 10 reps. Repeat with the other arm.

That's one set. Do 3 sets.