The Rubber Band Backhand Swing

Mechanism · Protocol Notes

Okay, so you know that stretchy elastic contraption gathering dust in the corner of the gym? The one that looks like an oversized rubber band? Grab it, wrap it around a sturdy pole at roughly the same height as your joint, and prepare to give your rotator cuff the tender loving care it desperately craves — with a side of comedy, naturally.

Stand with your non-working side facing the anchor point, about an arm's length away, and grab the loose end of the band with your outside hand. Pin that elbow firmly against your ribs — seriously, lock it in there like it's under house arrest. A foam pad or rolled towel wedged under the arm joint helps keep it pinned, so feel free to accessorize. With your arm bent at a right angle and your hand crossing your belly, you've arrived at the launch position.

Now swing your forearm outward in a backhand-style arc, as though you're returning a tennis shot in slow motion, until you can't rotate any further. Pause at the end of the road, then let the band gently pull you back to where you started. The resistance is smooth and constant, which makes this infinitely kinder to your joints than jerky weight movements. Your shoulder stabilizers will be singing your praises after a few sets of these.