1) a. External Rotators: This
exercise can be done sitting on the exercise ball or standing.
Firmly hold the resistive tubing in each hand with your arms
bent at 90°. The closer together your hands are the greater the
resistance. Keeping your right elbow as close to your side as
possible, rotate your arm outward, keeping your wrist
straight.
Advanced: At the end of the range of motion you can add a
rotation of your upper body.
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b. Internal Rotators:
This exercise can be done sitting on the exercise ball or
standing. Attach the resistive tubing to the Door Attachment at
a single length so that the tubing is at elbow height. Keep your
elbow by your side, and move away from the wall so that there is
light resistance in the tubing. As you exhale, rotate your
forearm towards your belly button, keeping your wrist straight.
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c. Rotator Cuff: Attach
the resistive tubing by a single knot and place the door
attachment at elbow height. Bend your elbow to 90° and rotate
your forearm so it is on your stomach, with your hand at your
belly button. Move away from the wall so that there is light
resistance in the resistive tubing. Keeping your elbow and wrist
in the same angle, move your arm away from your body until your
hand is by your side. Hold your shoulder in that position, then
extend your arm moving your hand completely away from your body.
To return to the starting position, repeat the sequence in
reverse.
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