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Hey guys my name is Tony Maritato. I'm a licensed physical therapist and in
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today's video I want to talk to you about the Fit Ranger resistance band
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exercise kit. So this is something that I use with a lot of my clients for their
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home program. I'm actually recording this video for a specific client because I
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promised I'd send some exercises for them. So when you purchase the kit it
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comes with a bunch of different resistance bands. In this case we're using a yellow which is a 10 pound resistance band. The way you set it up is the kit's going to
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come with this little door stopper. This is what's going to go inside the door frame to attach one
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end of the kit. Then you've got your metal clip, you've got the tubing, you've got the other metal
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clip attached to the handle. I like to use the front door because typically that's one of the
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more secure doors and door frames in the house, but it also gives me room in the foyer to do the exercises
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So I going to put this through I always close the deadbolt just to make sure that the door doesn open
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And here comes my buddy Tucker. Tucker always likes to help me when I do my exercises, especially when he knows the video is going
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So three of the main exercises that we're going to do for a rotator cuff issue
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both focused on strengthening, but then also improve posture and range of motion
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we're going to do an external rotation, an overhead flexion, and a shoulder extension
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So real simple. I set up the pulley. I back up so there's a little bit of resistance. I keep the arm
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close to my side, and I'm just doing the classic external rotation. You guys have probably seen
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this a bunch of times. All I'm doing is I'm taking the bone, the humerus, I'm rotating it laterally
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away from the body. I keep my elbow tucked. I like to do it either in a thumb up position
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or sometimes I arrange the handle horizontal and I do it in a palm up position thumb out You want to do enough repetitions that you start to get a little bit of a burn or an aching in the
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rotator cuff muscle. It's not pain but a little discomfort. That's perfect. That's exactly where
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we want to be. Then if I want to work on overhead flexion, so this motion right here, lifting the
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arm up and back. Again, I like to modify the handle so that it's going parallel with the direction
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that I'm pulling. I like to place my grip so that my thumb is pointing in the direction the arm is
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going. And all I'm going to do is I'm going to come up and back into this straight arm overhead
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flexion. Some people will do an exercise called a YTV. That's another great one that you could do
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with this resistance kit. But basically I'm going to do anywhere from 10 to 12 repetitions
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enough that I get some work through the rotator cuff. And then the last one we just talked about YTV is going to be down low Now I like to encourage my patients to laterally rotate through the hand
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put the handle in that hand, and do their scapular retraction shoulder extension
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in this position. That lateral rotation is a really important component to all shoulder mobility
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but if I can do that against a little resistance down low. What's up, Tucker
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If I could do that with a little bit of resistance down low, look at this guy
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This is what's going to happen when you're doing your home exercises at home if you have animals
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It's going to help bring that shoulder and shoulder blade back into the right position
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So I'll go ahead and record a couple other videos, but this little three-part series is a great place to start
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for anyone who has been working with a physical therapist, has been prescribed this exercise progression
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by their physical therapist, and just wants to get started doing something at home
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Guys, thanks so much for watching, and I'll catch you on the next video
