Shoulder Internal and External Rotator Cuff Exercises
Overview
Are you recovering from a rotator cuff injury? This exercise will strengthen the muscles responsible for internal and external rotation. With these easy-to-implement moves, you will be well on your way to recovery. 
Level
Beginner
Targets
Shoulder, rotator cuff
Step by Step Instructions
- Attach a resistance band to a stable anchor (door handle, post) at elbow height.
- Stand feet shoulder-width apart, shoulders relaxed, and face sideways to the anchor.
- External rotation setup: Hold the band with the arm closest to the anchor, thumb up (neutral grip), elbow glued to your waist, forearm across your belly with light tension.
- Rotate outward: Keeping the elbow pinned, rotate your forearm away from your body until comfortably open; pause briefly.
- Return slowly to the start. Repeat 10 reps, aiming for 3 sets; progress to 15–20 reps as able.
- Internal rotation setup: Turn around so the band now pulls from the opposite direction. Hold with the same arm, elbow glued to your waist, thumb up, forearm slightly open with light tension.
- Pull across: Rotate your forearm in toward your belly (across your body); pause briefly.
- Return slowly to the start. Repeat 10 reps, aiming for 3 sets; progress to 15–20 reps as able.
- Perform the sequence twice daily (external and internal rotation on each side if needed).
- Keep movements slow and controlled; don’t shrug or let the elbow drift. Stop if pain sharpens; use a lighter band if form breaks.
[Video Transcript]
If your rotator cuff is injured, here are a few exercises that can help. Use an exercise band tied to a stable handle. Stand with your feet shoulder-width apart, hold the band as if shaking someone’s hand (thumb up, neutral grip), and keep your elbow glued to your waist. Rotate your forearm outward slowly to work the external shoulder rotators. To work the opposite motion, keep your elbow at your side and pull the band toward you across your body (internal rotation). You may need to turn around to set the band position correctly for this direction. Move slowly and with control. Do three sets of ten repetitions, work up to twenty, and perform the routine twice a day to help with your rotator cuff injury.
Back Home to All Exercises
Download our Full Guide on Stretches and Exercises
If you’re looking for a chiropractor in Victoria, look no further than Mind Body Spine chiropractic clinic near uptown.
