Unique Rotator Cuff Strengthening Exercise

When you think of a rotator cuff exercise, you probably picture some type of external rotation move.

While these exercises are great and should be used, I’ve been playing with and have had success using a new type of exercise that I call the “Twisting Wall Press”.

This one is going to be a staple in my healthy shoulders diet for myself and those I work with.

It’s different than your typical rotator cuff exercises because it’s a closed chain vs. an open chain movement (I explain more about this and the benefits in the vid).

The rotator cuff stabilizes your shoulder girdle and ensures the scapula (shoulder blade) and humerus (upper arm bone) move in concert with each other and this exercise trains this ability very well.

Watch the vid and try it out with me then let me know what you think or if you’ve got any questions.

I’d definitely add this exercise in either at the start or end – it’s gentle and non-fatiguing but will help you activate the rotator cuff and scapular stabilizer muscles for proper movement patterning as part of your warmup, or ensure proper patterning/posture post-workout.

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MidoriLana LibkeMichael EnglishEric WongJesse Bull Recent comment authors
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Midori
Midori

Aloha, I’m in my 11 weeks of post-op rotator cuff and bicep tendon repair. This is my second rotator cuff repair 6 years ago the other side was repaired with great results. However this side has resulted in upper-trapeze, neck, and scapula pain that I’m still dealing with today. I’d like to strengthen my rotator cuff without engaging my trapeze muscle. Do you think this exercise would accomplish that and is it safe at this point for me to engage the rotator cuff. My PT says that I’m proceeding on schedule but I don’t think I should still be experiencing the pain in my trapeze and neck to this degree. BTW I’m excited to see your program I’m going to invest in it. I wish I knew of your program years ago. It would have saved me from having 2 rotator cuff arthoscopic surgeries and a lot of pain! Many… Read more »

Lana Libke
Lana Libke

Yes! Like this one a lot. The closed chain concept makes tons of sense to me. I am a trainer and also trying to strengthen a bad shoulder so this will help immensely. The capsule sequence using the TRX you showed us a while a go for releasing the shoulder capsule has been invaluable as well. It has helped a club member recovering from shoulder surgery to break down scar tissue and move his rehab to the next level. Keep it coming please!

Michael English
Michael English

I don’t see a video either. I’m using Firefox on my desktop computer. However, I’m probably not ready for this yet. The PTs have me on a conservative regimen with resistance exercise, in the form of isometrics, starting at 12 weeks out from surgery. The 12 week mark was yesterday. They’re happy that my mobility is improving ahead of schedule (I work hard). My plan it to finish PT, then incorporate the Shoulder Flexibility Solution, but I’d like to have this exercise available.

Jesse Bull
Jesse Bull

I can’t see it 🙁

Eric Wong
Eric Wong

Yo Jesse what device and browser are you using?

Dan Mick
Dan Mick

Awesome stuff, gave me some immediate relief from some niggling pain.

Dan yates
Dan yates

Thank you, I’m working chest today and I will absolutely do this before hand!