A chiropractor who had rotator cuff surgery two years ago shows three drills to keep shoulders strong and stable: a side-plank rear-delt fly, a banded star pattern, and handcuff drills that work the traps and serratus anterior. Light bands matter for control.
I had rotator cuff surgery 2 years ago, and this is how I stay in shape. This is a side plank rear delt fly. It activates all the muscles in your rear delt, your rotator cuff, and the side plank arm is stabilizing the entire time. This is a banded star drill where you're creating a star with your hands. Works with all the stability muscles around your shoulders but also connects your shoulders to your hips, which is very important for sports. I love this one. Use a light band Heavier band is gonna make it more difficult. And last but not least, handcuff drills. If you could do this and keep your hands off the ground the entire time, you're stabilizing everything from your lower traps, upper traps, serratus, everything, so that your shoulder joint works in a 360-degree motion like it should.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
