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 It is so easy and simple to use my exercise machine, that any person of any age and physical shape can do it with confidence.

Before I explain how to use the RoC Trainer machine, I would like to give a brief description of the device.

RoC Trainer components are:

1.The kidney shape base board that lays on your lap, with your torso fitting in the notch. There are a four T-shape slots, two on the front and two on the back, and three mushroom pegs, one in the middle and two on outside. They all designed to hook up a rubber band that generates a resistance for exercise . There are two permanent stoppers on each side, designed to prevent the arm from sliding off the work zone. A several holes on work zone surface are for a small pegs to limit the movement beyond desired angle/range of motion, while you rehab a shoulder after surgery. Secure strap with a buckles to stabilize base board during the exercise with arms in abduction position(away from torso). Set of different rubber bands to provide resistance during exercise.





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2. Two arms that attached to the base board and have a handle and an armrest. The key to correct exercise is to keep the elbow inside the armrest during the motion.

Very simple and easy to use.











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HOW TO EXERCISE.

Step 1. Turn on your television set and select your favorite channel.

Step 2. Sit down on your couch and place the machine on your lap.

Step 3. Pass the strap under your feet and adjust the length, so it is tight.


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Step 4. Hook up the rubber band to mushroom peg. For internal rotation rubber band hooks up to outside peg on either side of the board. For external rotation rubber band hooks up to middle peg(The same one for both, right or left). Place the elbow inside the armrest, grab and hold the handle, begin the exercise. Rotate your arm internally or externally. In this position, if necessary, both arms can be used simultaneously.





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Step 5. Exercise with the arm in abduction position. Hook up rubber band to one of T-slots on the front. Bring your arm up parallel to board and flex the elbow 90 degrees. Wrap the other end of the band around your wrist or hand with slight tension, rotate your arm from front to back back for external rotation This exercise is for one arm at a time.











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Step 6. Exercise with arm in abduction position. Hook up rubber band to one of T-slots on the back. Bring the arm to the same position as the previous exercise, only forearm is vertical. Wrap the other end of band around your hand with slight tension, rotate your arm from back to front for internal rotation motion




















​Step 7. Hook up rubber band to T-slot on the back. Bring your arm up, about 30 degrees away from torso and flex the elbow 90 degrees. Wrap the other end of band around your elbow with slight tension, bring the arm up, so elbow is at the shoulder level("Chicken wing exercise")






















And you did not miss any of your favorite programs.

That includes a full range of motion to exercise all four rotator cuff muscles.

FOR PEOPLE IN WHEEL CHAIR. Just place the board on the armrests of your chair and strap it to armrests, do the same exercise.

I would recommend a three sets of each exercise with 20-25 repetitions. Start with most comfortable level of resistance and increase it gradually, if needed, with adding extra loop or extra band. To me, the key is not much about force of resistance, as much about repetition. It is obvious that baseball pitcher or quarterback would use a stronger resistance force that 70 years old grandma. That is the beauty of my machine that anyone can use it.



Rotator Cuff Exercise Machine