Shoulder Rotator Cuff & Ligament Injuries – Strengthening Y-Pattern Muscle Activation

Start by bringing your elbows at your sides and holding the band in a W position.

Make sure there is some tension in the band. Maintain this tension and straighten the arms up overhead into a Y shape. The exercise will get harder the higher that you go.

Try to resist the temptation to bring your arms closer together at the top. Your arms should be directly above your head, not in front or behind. Think about engaging your upper back muscles. Do 3 sets of 10 repetitions.

This progressive strengthening exercise is really good for retraining the activation patterns and strengthening the rotator cuff muscles in co-ordination with some scapular muscle activation when you are looking to rehab your shoulder injury after straining the rotator cuff itself or spraining the ligaments associated with the shoulder joint.