Shoulder Rotator Cuff Injuries – Resisted Punch Ups

Start by having a light resistance band wrapped around the hand. Anchor the other end of the band under your foot. Place the bottom side of your fist on a soft small ball on the wall with the slack taken up on the band. Place your other hand on the wall without a ball underneath it.

With tall neutral spine posture, punch your left fist on the ball and the right hand up the wall towards the ceiling leading with your elbows drawing a slight “V”. Hold it at the end range of this motion for a full second and then return it back down to the start position.

Make sure the entire spine remains nice and still. Repeat this for 10 repetitions for 3 sets daily.

This strengthening exercise is great for strengthening the entire shoulder complex after a rotator cuff injury.

If you’re unsure about the exercise or have uncertainty about where you’re at with your shoulder injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.