So you have shoulder pain and did a quick search online to see if you can resolve it… right? You have done enough research to figure out that it is likely that your rotator cuff isn’t functioning very well and you want to try rotator cuff exercises to fix your problem. The best thing to do, and is a must, is to pay a visit to your clinician or doctor. Other than that you need to strengthen and retrain your cuff muscles to activate properly. The problem is that the exercises you see plastered all over the internet are either not good enough, or are likely to cause more damage and more pain. If you have already been diagnosed with shoulder impingement, or frozen shoulder then you will want to read our shoulder impingement treatment and frozen shoulder treatment pages. We have also written an article describing the best home-based exercises to help correct shoulder impingement. Here are very highly engaging exercises that are safe to perform and allow you to feel no apprehension or fear of pain whilst performing the exercises.

1. Internal diagonal proprioceptive neuromuscular facilitation (PNF)

Sounds fancy doesn’t it? This exercise focuses on improving your motor control. In simpler terms, this exercise helps your cuff muscles activate harmoniously and sufficiently to ensure your shoulders are perfectly stable while you move. This is extremely important as a slight change in how your cuff muscles activate can have detrimental effects over time. This as with all other exercises in this article can only be performed on the MUJO devices.

We know you can't do these exercises at home or at the gym

So we have setup free 30 minute sessions for you to experience these exercises.

2. External diagonal PNF

This exercise is similar to the previous one, except you now perform the ‘very-long-named’ exercise in the opposite direction. It is better to start with the internal exercise as it warms up and loosens your shoulder muscles, preparing you for the more rigorous exercises that follow. The external exercise is geared more towards strengthening whilst gaining better control of your muscles. So now, your muscles should not only fire harmoniously but also with sufficient strength.

3. Internal two-step PNF

This is actually two exercises in one. You moved diagonally in the previous exercises, but now, you will move in one direction at a time. We call this the two-step PNF because you need to perform one type of motion first, and perform a second motion whilst still holding the end position of the first motion.

4. External two-step PNF

Just as with the previous exercise, you perform the same motions but in the opposite direction. Exercising in both directions ensure that your whole shoulder works in synchronisation and you do not develop an imbalance.


This is by far the most complex exercise and can usually be performed by those who have excellent motor control. This is the level we expect patients and clients to reach once their exercise regimen or treatment comes to an end. This exercise is a combination of the previous two exercises. We take the two-step and turn it into a four-step. Previously, the motion could be described as an L-shape. This exercise combines two L-shapes to make a box and is performed in both directions on both of the internal and external devices.

Pretty cool right? You can try it for free!

We are offering free 30 minute sessions at our clinic in Aldgate. All you need to do is book a time slot.


These exercises can only be performed on the MUJO devices. There is no need to purchase or hire these machines. You can experience these exercises for yorself in a free 30 minute session with us at our clinic in Aldgate. Book a free session now and be sure to mention the BOX PNF when you come in for a free session and we will walk you through these exercise.


We refer to our in-depth research and analysis of the topic. All of our references can be found on our shoulder impingement, frozen shoulder and upper back and neck pain pages.

Pin It on Pinterest

Share This