The rotator cuff is a small grouping of shoulder muscles known by the acronym "SITS." This stands for supraspinatus, infraspinatus, teres minor and subscapularis. Sports such as swimming and baseball cause repetitive stress on these muscles, opening them up to injury. In the worst of cases, a rotator cuff tear takes place and surgery is needed. During rehabilitation, a person does corrective exercises with very light weights or resistance tubing.
External Rotation
External rotation is done with a rubber stretch band and a door. Attach the band to the doorknob, wrap the other end around the hand on your affected side and stand with your opposite shoulder facing the door. Keeping your upper arm tight against your side, bend your elbow 90 degrees and hold the band straight in front of your body. Slowly rotate your arm outward as far as possible, return to the start and repeat for 10 to 12 repetitions. To ensure that you keep your upper arm in tight against your side, place a rolled-up newspaper under your armpit.
Internal Rotation
Internal rotations work your rotator cuff from the opposite direction of the external rotation. Fasten the band to the doorknob and stand with your affected side facing the door. Keeping your upper arm tight against your side, bend your elbow 90 degrees and hold the band out in front of your body. In a steady motion, move the band across the front of your stomach by rotating your arm. Slowly return to the starting point and repeat 10 to 12 times.
Angled Front Raise
Angled front raises require a light dumbbell or large soup can. If you use a dumbbell, start out with no more than two pounds. Stand with your feet shoulder-width apart and hold the weight in the hand of your affected side down at your thigh with your thumb facing behind you. Keeping your arm straight, lift the weight up at an angle that is the halfway point of the front and side of your body. As you do this, your thumb should be facing the floor. Once you start to feel discomfort, slowly lower and repeat for 10 to 12 repetitions.
Horizontal Rotation
Horizontal rotations require a light weight plate, dumbbell or soup can. Stand with your feet shoulder-width apart and hold the weight in the hand of your affected side. In a steady motion, lift your arm up to your side so your upper arm parallels the floor, your elbow is bent 90 degrees and the weight is hanging straight down. Keeping your upper arm still, rotate your arm so your palm faces forward. Slowly lower and repeat 10 to 12 times.
You can also do this exercise with a rubber resistance band that has handles. To do this, stand on the band with your feet shoulder-width apart, hold a handle in the hand of your affected side and position your arm the same way you did with the weight. From this position, rotate your arm up and down.
