Exercise #2: Resistance-Band Shoulder External Rotations

Resistance-band shoulder external rotations are a go-to move in sports injury rehabilitation to rebuild rotator cuff strength and stability. At Physiopros Performance Rehab in Parsippany, NJ, we often add this exercise early for anyone recovering from shoulder sprains or impingement.

Why it helps:

• First, it targets your infraspinatus and teres minor—key muscles for keeping your shoulder safe during throwing and overhead movements.

• Next, it restores balanced shoulder mechanics, which prevents compensations that could lead to future injuries.

How to do it (step-by-step):

1. Anchor a light resistance band at waist height—use a stable pole or door anchor.

2. Stand sideways to the anchor point with your injured arm furthest from it.

3. Hold the band in that hand, elbow bent at 90° and tucked into your side.

4. Keep your wrist neutral and forearm across your belly.

5. Rotate your forearm outward, pulling the band until your hand lines up with your torso—don’t let your elbow flare out.

6. Pause for 1–2 seconds, then return slowly to the start.

Reps & Sets:

• Beginners: 2 sets of 10 reps per side

• Intermediate: 3 sets of 12–15 reps per side

• Advanced: 4 sets of 20 reps per side, using a medium-resistance band

Common mistakes to avoid:

• Allowing the elbow to drift forward. Keep it pinned to your side to isolate the rotator cuff.

• Using too much resistance. Start light—sharp shoulder pain is a sign to dial back.

• Rushing the return. Control both the outward and inward phases for maximum benefit.

Up next, we’ll strengthen your posterior chain with hamstring curls on an exercise ball—so you’ll stay balanced from head to toe.

Exercise #3: Hamstring Curls on an Exercise Ball

Next up in your sports injury rehabilitation plan is hamstring curls on an exercise ball—a fantastic way to rebuild posterior-chain strength and knee control. At Physiopros, we introduce this move once you’ve mastered basic stability, because it challenges both your hamstrings and core to work together.

Why it helps:

• First, it targets your hamstrings and glutes, which are crucial for decelerating the leg during running or cutting.

• Then, it forces your core to brace as you balance on an unstable surface, improving overall movement coordination.

How to do it (step-by-step):

1. Lie face-up on a mat with your heels and calves resting on top of a stability ball.

2. Lift your hips until your body forms a straight line from shoulders to heels—engage your glutes and core.

3. Bend your knees, rolling the ball toward your glutes by driving through your heels.

4. Pause for 1–2 seconds when your heels are close to your buttocks.

5. Extend your legs slowly, rolling the ball back to the start with control.

6. Keep your hips lifted the entire time—don’t let them sag.

Reps & Sets:

• Beginners: 2 sets of 8–10 reps

• Intermediate: 3 sets of 12–15 reps

• Advanced: 4 sets of 20 reps, adding a 3-second hold at peak flexion

Common mistakes to avoid:

• Dropping the hips. Maintain a straight line from shoulders to heels to keep tension in your hamstrings.

• Pushing through your toes. Drive with your heels to emphasize the hamstrings.

• Rushing the roll-out. Control the return phase to maximize muscle engagement and protect your knee.

Up next, we’ll focus on calf raises to strengthen your lower leg and Achilles tendon—so you can stay explosive off the ground.

Exercise #4: Calf Raises

Calf raises are a simple yet powerful move in sports injury rehabilitation, especially for athletes dealing with Achilles tendon issues or ankle instability. At Physiopros in Parsippany, NJ, we often add this exercise once basic lower-leg strength returns, because it helps you regain explosive power for sprinting and jumping.

Why it helps:

• First, it loads the gastrocnemius and soleus muscles to rebuild calf strength.

• Next, it stresses the Achilles tendon just enough to promote tendon health without overloading it.

How to do it (step-by-step):

1. Stand tall with feet hip-width apart, near a wall or sturdy chair for balance.

2. Shift your weight onto the balls of your feet, keeping your heels off the ground.

3. Lift up as high as you can onto your toes, squeezing your calves at the top.

4. Hold for 1–2 seconds, then slowly lower your heels back down until you feel a gentle stretch.

5. Repeat for the prescribed reps, and then switch to single-leg raises for an added challenge.

Reps & Sets:

• Beginners: 2 sets of 12 reps with both feet

• Intermediate: 3 sets of 15 reps, alternating 10 single-leg raises per side

• Advanced: 4 sets of 20 single-leg raises, adding a 2-second hold at the top

Common mistakes to avoid:

• Bouncing at the bottom. Lower with control to protect your Achilles tendon.

• Leaning forward. Keep your torso upright to focus work on the calves.

• Using momentum. Slow, deliberate reps maximize muscle activation.

Up next, we’ll finish strong with glute bridges to lock in hip stability and core support—so you can push your performance to the next level.

Exercise #5: Glute Bridges