An outward turn against a band builds the rotator cuff after a shoulder injury: keep your elbow at your side, rotate the hand out against the band’s pull for 2 seconds, 10 times.
Not every exercise is for every patient. The ones meant for you carry a check mark on the home sheet your physician fills out; stick to those, morning and evening, every day, unless the sheet gives you a different schedule.
What are the steps for the outward turn with band?
- Get set: Fix the band at your other side. Keep your elbow bent to a right angle and snug at your side, a small towel roll tucked between elbow and ribs.
- Move: Keeping the elbow tucked, rotate your hand outward against the band. Come back slowly.
- How many: Hold 2 seconds. Do 10.
How does the outward turn with band help you recover?
Four small rotator cuff muscles keep the ball of your shoulder sitting in the middle of its socket. They are often strained in a crash or a fall.
Your band and how to anchor it are covered on our exercise bands page.
Which mistakes should you watch for?
- Letting your elbow wander out from your ribs.
- Letting the band snap back.
- Turning your body instead of your arm.
When should you stop and call us?
Feeling a stretch, a bit of ache, or next-day stiffness is expected and fine. Stop the exercise and call us if you notice any of these:
- Sharp or stabbing pain
- Pain that jumps 2 or more points above your usual and lasts over an hour
- New numbness, tingling or weakness
- Dizziness or a change in your vision
Call 911 right away for chest pain, fainting or trouble breathing.
Why does your exercise log matter?
Each time you finish your exercises, tick the box on your log, and jot your pain number down once a day. The log rides along to every visit. Your technician adds up your days, has you demonstrate one exercise so form can be checked, and enters that tally in the visit note, right beside the treatments.
What to remember
- The towel stays pinned at your side.
- Slow on the way back; no snapping.
- Only the forearm turns.
Show us you have it: Do a single outward turn against the band while we watch. If any part is unclear, ask us to go over it again; there is no limit on that.
Other shoulder exercises in the program
This page belongs to the Gateway Midwest physician-directed physiotherapy program. On Natural Bridge Road, the physician who examined you signs each order, and no treatment runs without a physician on site.
Hurt in an accident? Start here.
You do not need a lawyer, a police report or a referral to be seen. Bring your symptoms and we will work out the rest.
Monday–Friday, 8:00 a.m. – 4:00 p.m. Same-day appointments are often available for new accident and injury patients.