The rotator cuff is a combination of four muscles which support the shoulder joint. These muscles are known as the supraspinatus, infraspinatus, teres minor and subscapularis. The rotator cuff muscles are often memorized by medical students by the mnemonic SITS. The function of the rotator cuff is to stabilize the shoulder joint, as well as lift the arm away from the body. Rotator cuff injuries are a common medical issue, although they respond well to dedicated exercise therapy.
Pendulum Stretch
This stretch can be performed in a sitting or standing position. Start by bending at the waist and hanging your arm straight down. Swing your arm side and side, as well as forward and backward. Swing your arm about 1 foot in each direction. This exercise will loosen the shoulder muscles and prevent a frozen shoulder. You may perform the pendulum stretch with or without weights.
Scapular Squeezes
Begin by lying on your back, knees bent and feet on the floor. Your hands should be placed at your sides with palms facing upwards. Squeeze your shoulder blades together. Be sure to keep your lower back in contact with the floor. Hold the squeeze for five seconds then relax. Repeat the scapular squeeze 10 times.
External Rotation
External rotation is performed with the use of a long workout rubber band or a small weight. If using weights you should use 10 pounds or less. Hold your arms close to your side with elbows flexed to 90 degrees. Pinch a towel between your elbow and torso. Rotate the affected arm outward, making sure to keep the elbow in contact with your torso. Repeat this exercise 10 times.
Internal Rotation
Internal rotation is performed with the use of a free weight. Once again, use a weight which is comfortable; 10 pounds is a good starting point for this exercise. Start by lying on the side of your affected arm. Hold the weight in the hand of the affected shoulder and flex your elbow 90 degrees. Your forearm should be in contact with the ground. Raise up the forearm, bringing it into your chest. The move should be similar to performing a forehand in tennis. Relax and repeat the exercise 10 times.
Scapular Strengthening
Start by lying face down on a raised surface, such as a bed or bench. Your head should be hanging off the edge of the surface, but held in line with the rest of the body. Your arms begin relaxed, letting gravity naturally hold them below your body. The exercise is performed by raising your arms up into the shape of a Y. Be sure to have your thumbs facing towards the ceiling. Hold the position for two seconds, relax and repeat for 10 repetitions.
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