Heat if needed before strengthening. No other modalities necessary. **Please do not use the UBE (upper extremity bicycle).
Use an isotube for all rotator cuff exercises. Start with one set of 10-12 repetitions of each exercise per day, Young athletes may do up to 3 sets per day. Others should stay at one set per day (two max). If you increase the resistance, please return to 1 set of 1-12 repetitions. Perform strengthening exercises 6 days/week total.
Avoid pain. If pain occurs, modify by: decreasing the resistance, decreasing the number of repetitions, or restricting the exercises to the pain-free range of motion. Exercise through the fullest pain-free arc of motion. Use a slow, smooth motion (hold each repetition for 2 seconds).
Once symptoms resolve, it is important to maintain strength by performing the exercises 2-3x/wk for 3 months.
| Rotator Cuff Exercises:
1) Internal Rotation 2) External Rotation 3) Forward Flexion 4) Abduction 5) Extension |
1. Internal Rotation |
2 .External Rotation |
 3.Forward Flexion |
 4.Abduction |
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 5.Extension |
6) Diagonal PNF; from opposite hip with thumb down, to elevated position with thumb up: Like pulling a sword from a scabbard on the contralateral hip and raising it over your head.
Scapulothoracic (Shoulder blade) Stabilizer Exercises:
Use an isotube.Form is very important for these exercises.Each exercise should be performed in 4 discrete motion to strengthen the shoulder blade (scapulothoracic) muscles.Otherwise,the body tends to ‘cheat’ and use arm muscles to perform these motions,preventing strengthening of the scapulothoracic muscles.
1) Pull-downs
2) Rows
3) Push up plus
4) Press-up plus from a chair with arms,
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