Physiotherapists, also known as physical therapists, often refer to the rotator cuff as the SITS muscles: the supraspinatus, infraspinatus, teres minor and subscapularis. These four rotator cuff muscles are responsible for keeping the shoulder joint stable during motion and for rotation of the upper arm. When these muscles weaken or tear, subluxation of the shoulder and impingement syndrome are much more common. The best physiotherapy exercises for strengthening the rotator cuff include shoulder abduction and internal and external rotation.
Shoulder Abduction
Sit or stand to perform shoulder abduction. Grab a 2 or 3 lb. dumbbell and start with your arms flat against your sides, with your thumbs pointing away from your body. Keeping your elbows straight, slowly raise your hands to shoulder level. Then, lower your arms to the starting position. Repeat for two or three sets of 10 to 15 repetitions. If this exercise is too easy, gradually increase the weight until the last repetitions are challenging to complete.
Internal Rotation
To perform internal rotation, lie on your side on a firm surface. Hold a 1 or 2 lb. dumbbell in your lower hand. Bend your elbow 90 degrees and tuck your arm against your upper body. The back of your hand should be flat against the surface. Then, slowly rotate your hand toward your stomach, until your hand faces the ceiling. Return your arm to the starting position and repeat this exercise for two or three sets of 10 to 15 repetitions.
External Rotation
To perform this physiotherapy exercise, lie on your side on a firm surface. Grab a 1 or 2 lb. dumbbell in your top hand. Press your upper arm firmly against your side and bend your elbow 90 degrees, keeping your elbow locked tightly against your waist. The lower portion of that same arm should be parallel to the floor. Slowly rotate your arm out until your hand faces the ceiling, then return to the starting position. Repeat this exercise for two or three sets of 10 to 15 repetitions.
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