Resistance bands are simple tools: a piece of specialized plastic or rubber provides some resistance against the body when you pull on it. But despite the simplicity of the design, the resistance band gives users a few things that can make a big difference in a routine. One is controlled movement: because the body is naturally following the adverse resistance of the band, those who use it are restricted to a movement with a specific trajectory, which helps avoid some types of injury. The second aspect is incremental resistance: beginners or those going through therapy can start with lighter bands for less resistance, and move up to heavier resistance as the muscle groups improve.

All of this makes resistance bands popular for some specific uses. In physical therapy and muscle recovery, some of these uses involve working isolated muscles.

One prime example is the rotator cuff. This is the shoulder area that can absorb a lot of impact in some sports. Pitchers in baseball can have problems with the rotator cuff, as can a whole lot of other athletes who use their arms extensively for rapid, extreme motions. Even Nintendo Wii users are vulnerable to rotator cuff injuries, which is why some specific warnings show up in manuals and other literature.

When the rotator cuff is negatively impacted, or vulnerable to injury, part of protecting the body is to build up the muscles around that area. These include the supraspinatus, located at the top of the shoulder, the subscapularis at the front of the shoulder and the infraspinatus and teres minor at the back of the shoulder - all of these muscles work in specific ways when the shoulder is being used. There are also other ‘shoulder stabilizer’ muscles that may be involved.

So what do you do when you have a rotator cuff injury or the threat of one? Some fitness experts recommend moderate, careful work with resistance bands to try to help heal the rotator cuff or optimize injury prevention.

Specific activities for the rotator cuff include simple standing resistance band raises. One of them might look like this: the user stands with arms down, with the resistance band trapped under the feet, say that there is a small amount of resistance on the arms. He or she then pulls on the handles for greater resistance, operating and smooth slow motions, bringing the handles up to a specific height and then dropping them back down. Sets of these activities can strengthen all of the radiator cup muscles and build strength in the area of the body. It's always important to know your limits. Although most people will know if they have a rotator cuff injury, in some cases, signs will be subtle. Always consult your physical therapist or doctor before taking on any kind of activity, including resistance band training. With the right attention to detail, these tools can be effective recovery aids for getting back to your regular routine.