Jobes exercises strengthen the rotator cuff of the shoulder. These exercises are often prescribed for athletes who throw a lot or for anyone rehabilitating from a rotator cuff injury. The rotator cuff muscles stabilize the shoulder girdle and allow for both internal and external rotation as well as movement away from your body. The Richmond Bone and Joint Clinic suggests beginning with three sets of 10 repetitions and progressing to five sets of 10 repetitions as you gain strength. Ice your shoulder for 15 to 20 minutes after each exercise session.
Flexion
Stand with your arms by your side and with a light pair of dumbbells in each hand. Point your thumb up and raise your arms until they are even with your shoulders before slowly moving your arms back to the original starting position.
Extension
Use a bench or table and lie on your chest. Move to the side of the bench or table, and let one arm hang down so it is perpendicular to the floor. With a dumbbell in your hand, raise your arm backward until is is even with your hip while keeping your arm straight by not bending your elbow. Slowly lower your arm back to the original starting position.
Abduction
Stand with your arms by your side and a pair of dumbbells in your hands. Raise your arms sideways until they reach the same level as your shoulders and then slowly lower your arms back to your side.
Scaption
Stand with your arms about 30 degrees in front of your body. Grab a pair of dumbbells with your thumbs up and raise your arms to shoulder level before slowly returning your arms to the starting position.
Side-lying External Rotation
Lie on the side of your body you do not plan to exercise. Put your other arm at your side with a bend in your elbows of 90 degrees. Rotate your shoulder outward as far as you can while keeping your elbow tucked in tightly to your body. Lower the weight slowly to the original position to complete the repetition.
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