The band outward turn is a home exercise we teach for shoulder pain, both while a shoulder is being prepared for PRP and while it recovers afterward. Bend the elbow of the sore arm to a right angle and tuck a small rolled towel between that elbow and your side. Hold the band, with the other end fixed on the side away from the sore arm. Keeping your elbow pinned to the towel, rotate your forearm out away from your belly against the band. Return slowly. Pause 2 seconds out. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the band outward turn?
- Get set: Bend the elbow of the sore arm to a right angle and tuck a small rolled towel between that elbow and your side. Hold the band, with the other end fixed on the side away from the sore arm.
- Move: Keeping your elbow pinned to the towel, rotate your forearm out away from your belly against the band. Return slowly.
- Dose: Pause 2 seconds out. Repeat 10 times.
Why does the band outward turn matter before and after PRP?
Inside your shoulder, the rotator cuff’s small muscles work to hold the ball of the joint centered in the socket. This turn works the back part of the cuff directly.
Most rotator cuff tears are partial, and those are the tears we treat with PRP and loading. This is the loading part: steady, light work that teaches the tendon to carry force again.
Which mistakes should you watch for?
- Letting the elbow wander off the towel.
- Letting the band pull your hand back fast.
- Turning your whole body instead of your forearm.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Elbow stays pinned to the towel.
- Slow out, slower back.
- Only the forearm turns.
Show us you have it: Bring your band to your visit and show us one set with the towel in place. Anything still unclear? Ask, and we will go over it with you again.
Other shoulder exercises
Keep reading: PRP for the rotator cuff, why tendonitis is usually not inflammation.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your shoulder and when to start them around an injection. Book an evaluation or get the free guide.
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St. Louis, MO 63044