Shoulder Rotator Cuff Strain Injuries – Cross Body Arm Pulls

Secure a resistance band to something solid, like the leg of your couch or the leg of your bed on the opposite side below you.

Maintain neutral spine posture with your inner core below your belly button engaged. Then, take up the slack with your right hand at the start position by your opposite hip. Pull the band up and across your body leading with your elbow and then rotate the arm upwards so that the fist is pointing up to the ceiling.

It’s important to maintain control of the movement of your arm and have your shoulder and arm be at a ninety degree angle at the end of the movement. Slowly return the arm back to the start position with control. Repeat this for ten to fifteen repetitions, doing 3 sets on each side.

This is a multidirectional strength exercise aimed at targeting the major rotator cuff muscles like the supraspinatus, infraspinatus and teres major in combination with the scapular muscles to help build increased neuromuscular strength and coordination in the shoulder complex after an injury.