Hey everybody, it's Doctor Jo. These are going to be the rotator cuff strengthening exercises
part duex! So I already showed you the ones lying down. And so now I'm gonna show you
some standing up and using the resistive band. So all you need is a resistive band and a
door. So let's get started. So I'm gonna start off with the yellow band. Now remember the
yellow band is the lightest resistance, so you might want to start with the yellow band
and if it becomes easy, then you can work your way up with the resistance. Any time
I'm using resistive band with a door, I like to put a knot in the middle and that's so
when you put it in the door and you close the door, once you start pulling on it, it
won't fly back into your face. So we're gonna start up hight with the first one. We're gonna
do rows and we're gonna do them in 3 different directions. So we're gonna start off with
the high. Now when you close the door, make sure that door is closed when you're pulling
so the door doesn't fly open and it doesn't go into your face. So with the rows, I usually
stagger my feet. You can keep your feet together as long as you're not leaning back while you're
doing it. You want to keep you back nice and straight, and you want to keep you elbows
in. A lot of times people try to wing them out, but you really want to keep them close
to your side. So when you're pulling, you want to pull downwards and back. And you want
to squeeze those shoulder blades almost like somebody's got their hand in the middle of
your back and you're trying to squeeze their hand. Make sure you're controlling the band,
and don't let the band control you. So try about 10 of those. If it's easy, bump it up
to 15 or 20, if that's easy, then bump up your resistive band. Then next, you're gonna
bring it down to right in front of you. So you're gonna take that knot, close the door,
make sure it's closed, so it doesn't fly back into your face, or into your stomach. Now
this time the rows are gonna be straight in front of you. So you're just gonna pull straight
back. All the position's the same, just pull back like you're trying to squeeze your shoulder
blades into someone's hand that's right on your spine. Make sure you're controlling it,
going in and coming out. Now this yellow band's probably too easy for me, but I'm just kind
of demonstrating what you're supposed to be dong right now. And then you're going to do
the last one with the rows down at the bottom. So you're gonna come down, make sure that
door's closed, same position, keeping those elbows in, and now you're pulling upwards.
Still squeezing those shoulder blades in. Alright, very nice. Ok. So the next set of
of exercises you're going to do is an internal and external rotation with your shoulder.
So what I'm gonna do is I'm gonna put it around the doorknob. so it will be right even and
level with me. And I've got a double band. You can double band it if it's easy, if it's
not, then you can do just one. Now this time you want to keep your elbow bent and across
your stomach. Keep your elbow by your side. If you feel like your elbow's coming out,
then you can wrap up a towel and squeeze it into your body. And all you're gonna do, is
your gonna pull out just to parallel. You don't wanna try and go further out right now,
you wanna keep it right there. And then slowly come in. And slowly come back out. You control
the band, don't let the band control you. Now I'm just gonna shift arms for time's sake,
but you would turn around and then you have your elbow by your side here, arm straight
out. Use the towel if you need feedback to keep that elbow in. And now you're gonna pull
into your stomach. And slowly back out. So you're not doing this, that elbow's coming
way out. Keep that elbow by your side. Keep your arm at a 90 degree angle. Pulling in,
and slowly coming back out. Now the last one with the band. You can do it with the band,
you can do it with weights if you have weights. I like using the band cause it gives you resistance
both ways. But what I'm gonna do, is I'm actually gonna step on the band. My elbow's gonna be
at the side again, and you're just gonna do a bicep curl. So you're coming up. Curl all
the way up. And bring your arm all the way back down. This is not working the whole muscle.
You want to come all the way up, all the way back down. Now you can do a series with your
hand up. Then your thumb up. And then you palm, or hand, down. And that's gonna work
different parts of your bicep muscle. So again you can start off with 10. Move your way up.
If those are easy, then increase your resistive bands. So those were your rotator cuff strengthening
exercises with a resistive band standing. Remember there's some other strengthening
exercises of the rotator cuff, the shoulder in general. You can go check them out at AskDoctorJo.com.
And if you have any questions you can leave them in the comments section and we'll try
to get back to you as soon as possible. So remember, have fun, be safe, and I hope you
feel better soon.