The external rotation exercise targets the infraspinatus muscle which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide some stability for the shoulder joint. The main function of the infraspinatus muscle is to rotate the humerus, or long arm bone, away from the body. The external rotation exercise also works the teres minor and posterior deltoid muscles.
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| Anatomical drawing of the infraspinatus muscle |
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| An anatomical drawing of posterior deltoid muscles. |
By using Thera-Band® to perform external rotation exercises, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. When working your left infraspinatus muscle, you want your right side to face the pole while you hold the Thera-Band® in the left hand and vise versa for the right side. Position your chair about 1 foot perpendicular to a sturdy pole or other anchor so that when you sit, the side you want to work is facing away from the pole. Swing the Thera-Band® around the pole at waist height and give it few tugs to insure its sturdiness. Grab the Thera-Band® so that it is not too slack or too tight when holding it in the starting position. Begin by holding the Thera-Band® so that your thumb is facing the ceiling with your elbows at your side bent to a 90 degree angle. Exhale as you slowly bring the Thera-Band® outwards, away from your body, while keeping your elbow at your side. Inhale as you bring the Thera-Band® back to the starting position in a controlled manner. Repeat this process 8-12 times for 3 sets. As another option, you can do this exercise with a small free weight. If you do not have free weights, you can use a soup can or anything else that provides sufficient weight.
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| A woman is seated demonstrating a start position for a External Rotation with Thera-Band® exercise |
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| A woman is seated demonstrating an end position for a External Rotation with Thera-Band® exercise |