Recovery Shoulder 运动

Rotator Cuff External Rotations 1
Stand side ways to a pulley (you can also attach a theraband to a fixed point instead).
Hold the grip (or band) with the arm away from the pulley. Bring that arm by your side and bend it at 90°
Externally rotate the palm against the resistance. Your elbow should remain by your ribs throughout the movement
Rotator Cuff External Rotations 2
Stand on one end of a theraband with one foot and hold the loose end with your opposite hand.
Bring your elbow forward by 45° (at shouder) but maintain a 90° angle at elbow
Externally rotate against the resistance.
Rotator Cuff External Rotations 3
Abduct your arm at 90° (raise your arm to the side).
Keep a 90° angle at elbow, forearm parallel to the ground.
Externally rotate against resistance.
Rotator Cuff Mobilisation Lacrosse Ball
Lie on the floor and place a massage ball under your rotator cuff.
Support your elbow with your opposite arm.
Roll into the ball to increase pressure and away from it to reduce.