Shoulder Rotator Cuff Strain: Resisted Clock Reaches

If you’ve been doing the “Clock Reaches” exercise and it has been getting super easy without resistance then this progression will help further strengthening the rotator cuff and the shoulder after an injury.

With a light resistance band loop wrapped around your wrists, kneel down in 4 point position with your fists on the ground and keep your spine in neutral posture with your inner core muscles engaged. Imagine there is clock face numbered 9 to 3 O’clock on the ground in front of you.

Begin by reaching the right hand to 9 O’clock and then back to the start position. Proceed to continue to 1O, 11, 12, 1, 2 and then 3 O’clock, and then reverse back to 9 O’clock again. Repeat this for your left hand. Perform 3 sets of 5 for each side.

This exercise is also great to do if you want to increase strength even when you’re not injured. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.