Rotator Cuff Elastic Exercise Band

For anyone who has suffered from a rotator cuff injury, the battle for recovery doesn’t end with surgery. Usually surgery is just the first step in a long, difficult road to recovery. It is after surgery that the real healing begins — typically with physical therapy and a lot of hard work.

One of the most common and effective tools used during physical therapy is a rotator cuff elastic exercise band. A rotator cuff elastic band is similar to a rubber band in that it is stretchy and will provide resistance when pulled. However, for the elastic band to be truly effective it must be used properly and in conjunction with sufficient exercises. So, how is the band used properly and what type of exercises can be done with it?

The first step in using an elastic band is to find one that fits you properly and meets your needs. It is important to find a band that fits your size. If you are 5 feet tall you don’t want to buy a band that is 6 feet long. It is recommended that you purchase a variety of different bands that come in varying sizes and tensions. Bands can have light, moderate, heavy, and very heavy tension levels. If you are just starting out it would be wise to use a band that has a light tension level until you have more strength and flexibility in your shoulder.

The second and equally important step to consider when using an elastic band is how they will be fastened down. If you don’t have a sturdy pole in your home to fasten the band too you may want to invest in some accessories that will assist in this process. Finally, keep it simple. Buy a band that is easy to use and comfortable. The goal is to regain a wide range of motion and flexibility in your arm.

Once you have purchased a band that is comfortable and meets your needs, it is time to start using it. There are a wide variety of exercises that can be done using your elastic band. Some of the more common exercises include…

• The Side Shoulder Raise — Standing in an upright position with the exercise band tucked firmly under your feet, which should be spaced shoulder width apart, slowly lift the band up and out so that your elbows are in a straight line with your shoulders. Hold for a few seconds then reverse the motion downward.

• The Front Shoulder Raise — Standing in the same position as you did for the side shoulder raise, lift the band directly up so that your elbows are in a straight line in front of your shoulders. Hold for a few seconds then reverse the motion downward.

• Shoulder Press — Sitting upright in a chair with your legs shoulder width apart, wrap the band around the bottom of the chair and grip it tightly. Slowly bring the band directly up so that your elbows are straight and your hands are above your head. As before, hold for a few seconds then reverse the motion and bring your arms back down to your side.

• Lying Chest Presses — While lying flat on your back, with the resistance band firmly tucked under you, slowly extend one arm straight into the air. Return your arm back to the starting position and repeat this motion with the other arm.

These exercises can be performed by anyone who has problems with their rotator cuff. However, for athletes some additional exercises should be incorporated with the exercise band. Exercises that work the legs, abdomen, core, and gluts are important because an athlete should be using their entire body during activity, not just their arms and shoulders. Some of these additional exercises are the resistance band squat, the resistance band bent over rows, the diagonal woodchops, and the resistance band lunges.

Some people feel that an exercise resistance band is unnecessary but the benefits far outweigh any arguments against using one. Benefits include…

• Simple to use

• Affordable

• Portable

• Quiet

• Effective: resistance forces changes in your muscles and resistance bands are the smoothest, easiest resistance currently available.