# Rotator Cuff Training <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/-NA8lUy5_Qc" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Four muscles: Supraspinatus, Infraspinatus, Teres Minor, Subscapularis ## Full Can — Supraspinatus - Arms by side, light weights - Keep arms straight - Raise in scapular plane (30° from directly sideways) - Point thumbs up - Raise arms to shoulder height - Brief pause at top (1-2s) - Keep shoulder-blades pinned down and back - 2-3 sets of 15-20 reps ## Side Lying External Rotation — Infraspinatus, Teres Minor - Side-lying position - Towel roll pinned under armpit - Start with arm parallel to floor - Keep elbow pinned to side - Rotate arm upwards - 2-3 sets of 15-20 reps ## External Rotation Press — Whole Rotator Cuff - Get down on one knee - Upright posture - Grab band set at shoulder height - Pull cable back - Elbow held up at shoulder height - Externally rotate shoulder - Bring hand up towards ceiling - Keep elbow locked in place - Press arm overhead - Pause briefly at top position - 2-3 sets of 15-20 reps