Left Rotator Cuff Exercises

Rotator cuff exercises strengthen the supporting muscles of your shoulder joint pushing the arm bone into the joint cavity, as described by Peter Ronai, a registered clinical exercise physiologist. These muscles originate on the shoulder blade and insert on the arm bone. Ensure your physical therapist has cleared you to exercise an injured left rotator cuff. Although you will do exercises for recovering left rotator cuff muscles, you also need to maintain joint balance by performing the same exercises for your right rotator cuff. Do these exercises at home with light dumbbells and resistance bands.

Dumbbell Lateral Raises

Lateral raises focus on the supraspinatus muscle which lies on the upper third of your shoulder blade and inserts on the large bony tubercle of your humerus, or arm bone. You need to use light 2- to 3-lb. dumbbells to focus on this small muscle. If you use a heavy dumbbell, your deltoid muscle will over-power the supraspinatus. Perform lateral raises on the uninjured right shoulder first to get an idea of how this exercise is done with an uninjured limb. Stand with your feet shoulder-width apart holding a 2-lb. dumbbell. With a slight bend in your right elbow, bring the dumbbell out to your right side until your arm is parallel to the floor. Return to the start position and repeat for 12 to 15 reps. Switch to your left arm for 12 to 15 reps. If this hurts your left side, raise your arm to less than parallel, stopping at the point where you feel pain. Complete three sets per arm for all rotator cuff exercises.

Horizontal Rotation

The infraspinatus and teres minor muscles are found on the lower two-thirds of your shoulder blade. These muscles rotate your arm bone outward. Hold a 2-lb. dumbbell in your right hand, supporting your right elbow on a high counter or bar. Ensure your elbow is out to your side and lower your forearm in front of you till it is parallel to the floor. Rotate your right shoulder to bring your forearm straight up, now perpendicular to the floor. Repeat for 12 to 15 reps then switch arms. Lower your left forearm toward the floor only to the point where you feel no pain. As your left rotator cuff heals and becomes stronger, you can gradually lower your forearm closer to parallel.

Internal Rotation

Internal rotations focus on your subscapularis, the muscle on the under-side of your shoulder blade, against your ribs. Loop the handles of the resistance band into one another around an immovable object. Hold the free handle of the band in your right hand, crossing your right arm in front of you. Step sideways away from the looped band until you feel tension. With your right elbow tucked to your ribs and your right forearm parallel to the floor, rotate your right shoulder to bring your palm out to your side.
Pull the band back across your chest and repeat for 12 to 15 reps. You should feel greater resistance when you pull the band toward you. Face the opposite direction and hold the handle in your left arm to work your left rotator cuff. Rotate your left shoulder joint within the range of motion where you feel no pain.