The rotator cuff is a small grouping of muscles that surround the shoulder joint. Known by the acronym "SITS," the muscles in this area include the supraspinatus, infraspinatus, teres minor and subscapularis. Targeting these muscles with specific exercises can help prevent shoulder injuries with sports that involve repetitive shoulder actions like baseball and swimming. Being that this is a small muscle group, you do not need heavy weights to achieve a favorable response.
Shoulder Retraction
Shoulder retraction is a subtle exercise that is performed with your body weight. Lie on your stomach with your hands directly under your shoulders and your toes hip-width apart. After pushing yourself off the floor, lift your hips and tighten your abs to form a straight back. In a controlled motion, raise the middle of your back up in the air and round your shoulders. Hold for a second, lower yourself back down and squeeze your shoulder blades together. Repeat for 10 to 12 reps.
Internal Rotations
Internal rotations are performed with a resistance band. Attach the band to a doorknob and stand with your right shoulder facing the door. After grabbing the band with your right hand, step laterally to your left, pin your upper arm against your side and level your lower arm to the floor. With your lower arm extended out at a slight angle, pull the band across the front of your body. After holding for a second, return your arm to the starting point, repeat 10 to 12 times and switch sides.
External Rotations
External rotations are performed in similar fashion to internal, but from the opposite direction. Stand with your right shoulder facing the door and grab the band with your left hand. Your upper arm should be tight against your side and your lower arm should be straight in front of you and parallel to the floor. In a steady motion, move your arm laterally to your left as far as possible. Hold for a second and return to the starting point. Once you have done 10 to 12 reps, switch sides.
Horizontal Rotations
Horizontal rotations can be done with light dumbbells or weight plates. Stand with your feet shoulder-width apart and raise your arms so your upper arms parallel the floor. Your elbows should be bent 90 degrees and the weights should be hanging straight down at this point. In a steady motion, rotate your upper arms and lift the weights up so your palms are facing forward. After holding for a second, lower the weights down and repeat ten to twelve times.
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