Strengthen Rotator Cuff Muscles: Inner Strength Pilates

This demonstration will show you how to strengthen rotator cuff muscles that will help you have a stable shoulder joints and nicely toned arms.


Hi and welcome to Inner Strength Pilates, in this video today I’m going to talk about rehabilitation Pilates.

So this is the studio where we really mainly focus on rehabilitation, so our rehabilitation Pilates classes involve one-on-one personal training.

So our clients come in and do a one-on-one assessment first where we have a chat about what their goals are, what they want to achieve, and we then design a program designed specifically to suited to their needs.

So when they come in to a group class they are only given exercise to help rehabilitate their injuries.

So today I’m going to show you a fabulous exercise which is to help rehabilitate shoulder injuries or rotated cuff injuries, but it’s also great for people who is simply wanting to strengthen and tone their arms.

Okay, so all you need is a thera band, now you can get different strength of thera band, so this black one is the hardest, you can get blue ones which are little bit lighter, or yellow, or red.

So just depending on how strong you want the exercise to be you will need to choose the thera band to suit that.

Okay, so standing hip width apart, weight evenly on both feet, elbows into your waist, and palms up, it’s like your holding a plate of food, you want your hands to be level with your elbows, careful they don’t drop down or come up too high.

So you’re going to take a breathe in to prepare, breathe out you’re going to engage your core first, and then you’re going to pull your hands as far away as you can, breathe in to come back in.

So I’ll show you that a couple more times, breathe in, breathe out engage your core, and pull the hands away as far as you can go, inhale to come back in.

If that’s too easy and you want to make it harder, start with your hands closer together, but if that was too hard then you want to make it easy start with your hands wider apart.

So once more take, breathe in, breathe out engage your core and as you still breathe out pull your hands away as far as you can go, inhale to return.

Now what you need to be careful of is your posture, so you want to be standing up nice and tall, imagine you got a piece of string attached to the crown of the head and that’s lifting you up towards the ceiling so you’re lengthening your spine.

Keep your chin lifted, careful you’re not looking down, and careful you’re definitely not doing this with your neck, okay, you want your neck to be in line with the rest of your body with your spine.

Now also be conscious that you’re not pushing forward with your hips.

What we commonly see in our rehabilitation Pilates studio here is that as people pull their hands away they want to do this with their backs to help.

Okay, now that’s where you need your core to engage first, so always engage your core before and throughout the movement of pulling your hands out, and you shouldn’t see any movement happen through your spine whatsoever.

Now where is the movement coming from this exercise? It’s actually coming from your back muscles.

So to keep your shoulder joints nice and strong you need to actually strengthen the rotated cuff muscles and these muscles at the back here.

So when you’re pulling your hand out to the side, you want to squeeze your shoulder blade down and in, okay, so my shoulders are nice and relaxed, if I squeeze them in and down, that’s what you’re going to get.

You’re going to get nice and open through here, rather than like this or like this, so shoulders away from your ears, and squeeze your shoulder blades together so you’re nice and open through the chest.

So a couple more.

Feet hip width apart, even weight on each foot, take a breathe in, standing up nice and tall, breathe out, engage your core, drop your shoulders away from your ears, squeeze your shoulder blades together, and pull your hands as far away as you can.

Keep your elbows into your waist, careful they don’t want to move, and inhale come back in, last one, breathe in, good.

Okay, so it’s a lovely exercise, you want to do 15 sets, so going out and in is one.

If you can do 15 sets a day or every second day you’re going to really have nice strong toned arms, and a stable shoulder joints.

So thank you for watching our video on rehabilitation Pilates, shoulder injuries is just one type of injury that we obviously help to treat.

There’s other injuries such as back pain, or back injuries, groin injuries, knee, ankle, neck and shoulders, headaches, and the list goes on and on unfortunately for people, but we really focus on giving everybody personalized individual attention, and in this studio we treat people very quickly.

Thank you for watching the
Rehabilitation Pilates Workout how to Strengthen Your Rotator Cuff Muscles video we’ve done for you.

If you’d like to learn more about our classes get more information here on our Pilates Classes, Reformer Classes and Barre Classes pages.

Then go to our timetable to select a class and time that is right for you.

If you have any questions go to our FAQ page or use the ‘live chat’ feature on our site.

We’d love to see you in our studios!

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