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Pre-Pilates: Shoulder Strength – Rotator Cuff

Foundations: Shoulder Stability

External & Internal Rotation: strengthening the rotator cuff

This is not a Pilates exercise, but it really s a tremendously useful exercise.  It’s great for tightening up loose shoulders and correcting collapsed chests due to shoulders that hunch forwards.  I fully recommend that everyone do this!


What’s it good for?

🌟 It helps to hold the upper arm bone (humerus) in it’s socket (glenoid fossa) in the correct position.



A quick “how to”…

External Rotation

🌟 Sitting or standing, fix your theraband or tube attached to a connection point that is in line with the side of the body and on the opposite side from the arm that is holding the band.  You can also do this holding the band on your opposite knee if you are sitting.
🌟 Bend your elbow and place a small rolled up towel or bolster between you torso and elbow.
🌟 Pull the band across the body by keeping the upper arm in place and moving your upper arm externally, pulling on the band.


Internal Rotation

🌟 As above, but have the attachment point on the same side of the arm that will be moving and move in internal rotation to tension the band.


Hints & Tips:

🌟 Use only the lightest of therabands for this. Using a heavier band will encourage the “large mover” muscles to take over and power through the exercise.
🌟 Focus on high reps – this is an endurance type muscle rather than a power muscle.
🌟 Place a rolled up towel or small cushion between your arm and your torso to ensure you keep the arm in place.
🌟 If you are sitting, keep the knee that is supporting the band holding the band still!


Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…

Miguel 🙂

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