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Shoulder care: rotator cuff and posture

Light, slow moves for the small muscles that hold your shoulders in place. Use your lightest band.

You need: A light booty band, a wall, and a couch or chair to lean on. Length: 3 days a week, about 15 minutes a day. Level: Beginner.

Day 1 · Monday: Shoulder care

  1. Wrist pull-apart (booty band): warm-up, 1 easy set
  2. Wrist external rotation (booty band): 3 sets of 15
  3. Banded wall slide (booty band): 3 sets of 10
  4. Seated shoulder rotation, elbow on knee (booty band): 3 sets of 12 each side
  5. Bent-over arm sweep (booty band): 3 sets of 12 each side

Day 2 · Wednesday: Shoulder care

  1. Wrist pull-apart (booty band): warm-up, 1 easy set
  2. Wrist external rotation (booty band): 3 sets of 15
  3. Banded wall slide (booty band): 3 sets of 10
  4. Bent-over forward reach (booty band): 3 sets of 12 each side
  5. Bent-over arm sweep (booty band): 3 sets of 12 each side

Day 3 · Friday: Shoulder care

  1. Wrist pull-apart (booty band): warm-up, 1 easy set
  2. Wrist external rotation (booty band): 3 sets of 15
  3. Banded wall slide (booty band): 3 sets of 10
  4. Seated shoulder rotation, elbow on knee (booty band): 3 sets of 12 each side
  5. Bent-over forward reach (booty band): 3 sets of 12 each side

Each week gets a little harder: week 2 adds two reps per set, week 3 adds a set, week 4 adds both. After week 4, move to a stronger band and start again.