Rotator Cuff Strength for Wrestlers


Here are 3 simple exercises to strengthen a pain free healthy shoulder.



1. External and internal rotation with a band



Perform 3 sets of 15 repetitions. Keep arm at 90 degrees and wrist in neutral position. Use light resistance band such as red or yellow.


2. Push up plus on bench


Perform 3 sets of 15-20 repetitions. Start in plank and perform a push up. When back in plank position try to push shoulders as far forwards which will cause your shoulder blades to protract. Then repeat this for each push up.
3. Scarecrow on bench
Perform 3 sets of 15 repetitions. Relax upper trap and contract lower trap during the exercise.
Use 5 lb weights and maintain a neutral wrist.
It is important to keep weight and resistance low with these exercises in order to emphasize use of the rotator cuff muscles.
Caution: If you are experiencing pain and limited range of motion in your shoulder while performing these exercises please discontinue them and consult with a Licensed Physical Therapist or Doctor.