Reproduced from OrthoInfo. © American Academy of Orthopaedic Surgeons.

 Main muscles worked: Infraspinatus, teres minor, posterior deltoid

You should feel this stretch in the back of your shoulder and upper back

Equipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.

Step-by-step directions

  • Make a 3-foot-long loop with the elastic band and tie the ends together. Attach the loop to a doorknob or other stable object.
  • Stand holding the band with your elbow bent and at your side, as shown in the start position.
  • Keeping your elbow close to your side, slowly rotate your arm outward.
  • Slowly return to the start position and repeat.

Tip: Squeeze your shoulder blades together when you pull your elbow back.

Repetitions: 3 sets of 8

Days per week: 3

Download a PDF that includes more rotator cuff and shoulder conditioning exercises.

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