Two shoulder abduction exercises that target the rotator cuff are External Rotation and Internal Rotation.
Band External Rotation
The ER drill strengthens the decelerator muscles, which are
crucial for slowing down the arm after ball release to prevent injury.
With the band anchored to something sturdy, stand at a
90-degree angle to the band anchor. With light tension already on the band,
hold the handle with your outside hand. Your elbow is bent and pinned to
your side, and your forearm is pulled across your stomach.
Keeping your elbow pinned, slowly rotate your forearm away
from your body until it points straight ahead.
Slowly control the band's tension as you return your forearm
back across your body to the starting position.
Band Internal Rotation
The IR drill strengthens the accelerator muscles, which
provide power during the throwing motion.
Stand sideways to the band anchor. Hold the handle with your
inside hand. Your elbow is bent to, pinned to your side, and the band should
already have light tension. Your forearm is pointing straight out in front of
you.
Keeping your elbow pinned, slowly rotate your forearm across
your body until it touches your stomach or torso.
Slowly control the band's tension as you return your forearm
outward to the starting position.
Key Focus for Both Drills
These exercises are always performed with light resistance
and a slow, controlled tempo to emphasize muscular endurance and joint
stabilization.
Coach
Skip Fast
“Command by Choice, Not by Chance”
https://propitchinginginstitute.com
856-524-3248
skip@propitchinginstitute.com
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