--- title: "Shoulder Strengthening Exercises (Rockwood) | Dr. Avi Chezar" description: "Rockwood shoulder strengthening protocol with an elastic band: exercises for the rotator cuff, deltoid and trapezius, repetitions and precautions." canonical: https://www.catef4u.com/en/physiotherapy/rotator-cuff-repair translation-of: https://www.catef4u.com/physiotherapy/rotator-cuff-repair last-updated: 2026-11-03 language: en source: catef4u.com --- # Shoulder Strengthening Exercise Protocol (Rockwood) > Rockwood shoulder strengthening protocol with an elastic band: exercises for the rotator cuff, deltoid and trapezius, repetitions and precautions. Strengthening the rotator cuff and the shoulder stabilizers – deltoid and trapezius – with an elastic band (Theraband) 3 times a day10–15 repetitions per exerciseHold 3–5 seconds ## Purpose of the protocol To strengthen the rotator cuff muscles **except the supraspinatus**, so as to allow proper healing of the tendon. It also strengthens the shoulder stabilizers: the **deltoid and trapezius**. ## General principles - Some of the exercises require a **Theraband** (elastic exercise band). - Choose the color according to the **level of difficulty you need** – adjusted individually. A band **1.20–1.50 m** long is recommended. - The exercises are done with the **elbows held against the body**. - Do the exercises **3 times a day**, **10–15 repetitions** of each exercise – and hold the band stretched for **3–5 seconds** in each repetition. ## The strengthening exercises ### 1. External rotation with a Theraband attached to the wall #### Purpose - Strengthening the external rotator muscles of the shoulder (infraspinatus, teres minor) #### How to do it - Attach the band to the wall at elbow height. - Start with the elbow **bent at 90° and held against the body**. - Rotate outwards – move the forearm away from the body – until the band is fully stretched. - Hold the stretched position for **3–5 seconds**, then slowly return to the starting position. - You can start with the exercise against a wall (without a band) and progress to the exercise with a weight. #### Precautions - Keep the elbow against the body throughout the exercise. - Do not push beyond the limit of pain. ### 2. Internal rotation with a Theraband attached to the wall #### Purpose - Strengthening the internal rotator muscles of the shoulder (subscapularis) #### How to do it - Attach the band to the wall at elbow height and stand side-on (the affected side away from the wall). - Start with the elbow **bent at 90° and held against the body**. - Rotate inwards – bring the forearm towards the abdomen – until the band is fully stretched. - Hold the stretched position for **3–5 seconds**, then slowly return to the starting position. - Once you have good control, you can progress to the exercise with a weight. #### Precautions - Keep the elbow against the body throughout the exercise. - Slow, controlled movement – avoid swinging. ### 3. Deltoid strengthening – anterior, middle and posterior *Light lifting only – up to the limit of pain* #### Purpose - Strengthening all three parts of the deltoid muscle: anterior, middle and posterior #### The three exercises - **Anterior deltoid – forward raise (Anterior Raise):** raise the arm forward in a straight movement, up to shoulder height. Hold 3–5 seconds and lower slowly. - **Middle deltoid – side raise (Lateral Raise):** raise the arm to the side up to shoulder height. Hold 3–5 seconds and lower slowly. - **Posterior deltoid – backward extension (Posterior Extension):** raise the arm backwards in a controlled movement. Hold 3–5 seconds and lower slowly. #### Precautions - **Light lifting only** – up to the limit of pain, without forcing. - You can do the exercises without a weight at first and progress gradually. - Slow, controlled movement in both directions. ### 4. Additional exercises as instructed by the physiotherapist #### Note - Additional, individually adjusted exercises will be given at the discretion of the treating physiotherapist. - Progression between difficulty levels depends on strength and pain – keep the treating team informed. - The protocol is provided by: **Dr. Avi Chezar** – Shoulder Service, Department of Orthopedics, Emek Medical Center. ## Official document The official protocol document is in Hebrew: [view the full document (PDF, Hebrew)](https://www.catef4u.com/img/shoulder-strengthening-protocol.pdf). [**Official protocol document** – Page 1 of the full protocol, in Hebrew (PDF). – Open the PDF →](https://www.catef4u.com/img/shoulder-strengthening-protocol.pdf) ## Theraband colors – levels of difficulty | Color | Level | |---|---| | Yellow | Very light (beginners) | | Red | Light | | Green | Medium | | Blue | Strong | | Purple | Very strong | A band 1.20–1.50 m long is recommended. The color is chosen individually. ## When should you contact a doctor? - Fever above 38°C - Pain that is not relieved by painkillers - Heavy discharge from the wound ## Further reading from leading medical sources - [Rotator Cuff & Shoulder Conditioning Program — OrthoInfo (AAOS)](https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/) – A structured exercise program for strengthening and rehabilitating the shoulder and rotator cuff - [Conditioning Program — full exercise guide (PDF · AAOS 2025)](https://orthoinfo.aaos.org/globalassets/pdfs/rotator-cuff-and-shoulder-conditioning-program-2025.pdf) – The illustrated exercise booklet to download and print – PDF file --- Canonical HTML: https://www.catef4u.com/en/physiotherapy/rotator-cuff-repair Hebrew original: https://www.catef4u.com/physiotherapy/rotator-cuff-repair Site index for agents: https://www.catef4u.com/llms.txt _This Markdown is the text-only variant of the page above, served for `Accept: text/markdown`. It is an English translation of Dr. Avi Chezar's Hebrew page. Medical information here is general and does not replace a personal consultation._