Rotator Cuff Internal And External Rotation Exercise

A very common condition our Chiropractors and Remedial Massage Therapists at Anderson Family Chiropractic in Mackay see is Rotator Cuff Tendonitis, which often comes along with neck pain, shoulder pain and even back pain. In these photos Dr Jason (Chiropractor) is demonstrating a simple exercise to help stretch and strengthen the small but powerful muscles that help keep the shoulders strong and flexible.


The key to shoulder strengthening exercises is to do them slowly, throughout the full range of motion, in order to achieve maximum muscle contraction.

External Rotation: Attach Theraband to a door handle. Standing sideways to the door with feet shoulder width apart and looking straight ahead, have your elbows tucked into your side. With cord in hand, move hand away from body as far as comfortable then return to start position (slowly).



Internal Rotation: As above, take the cord in hand with elbow flexed to 90 degrees and slowly move arm towards your chest then return to start position.



Repeat this exercise for 3 sets of 10 movements on each arm.


Before trying out a new rehab exercise always make an appointment with your Chiropractor or Remedial Massage Therapist to determine whether the exercise is right for you.