The rotator cuff lifts and rotates your arm and holds the ball of your humerus in the shoulder socket. Injury to one of the four small muscles that comprise the rotator cuff is common. Injury can occur from a single traumatic event or from repetitive overhead use. Such activities as tennis, baseball, swimming, weightlifting, lifting boxes to a top shelf, painting overhead or any other activity that requires repetitive overhead movements can cause inflammation and tears to the rotator cuff. Adults over 40 years old and athletes are at greatest risk of injuries. Strengthening and stretching the muscles of the rotator cuff can prevent problems. Because rotator cuffs are small muscles, very little weight is required when performing strengthening exercises. Start with no weight, then build in ½ lb. or 1 lb. increments. Always use controlled, slow movement when exercising the rotator cuffs.
Pendulum Stretch
Bend at the waist and let your arms dangle. Thoroughly relax your arms, shoulders and neck. Move your arms back and forth slowly, allowing them to gently release from the shoulder sockets.
Lateral Arm Raises
Stand with your arms by your sides. Point your thumbs toward your legs and face your palms toward the back wall. Keep your arms straight throughout the exercise. Raise your left arm until almost level to your shoulder, or as high as your range of motion permits. Pause for one count. Slowly lower your arm to your side. Repeat the exercises 15 to 30 times or until your muscle grows tired. Repeat the exercise on the right shoulder.
External Rotation
Lie on your right side on a bench. Bend your left arm to 90 degrees. Rest your forearm against your belly and the palm of your hand facing your body. Keep your upper arm, from shoulder to elbow, pressed against your torso throughout the exercise. Raise your forearm until it is even with your shoulder. Pause for one count. Slowly lower your forearm. Repeat the exercises 15 to 30 times or until your muscle grows tired. Repeat the exercise on the right shoulder.
Internal Rotation
Lie on your left side on a bench. Rest your right arm alongside your torso. Bend your left arm to 90 degrees with your forearm resting on the bench. Keep your upper arm, from shoulder to elbow, flat on the bench throughout the exercise. Raise your forearm until it touches your belly. Pause for one count. Slowly lower your forearm. Repeat the exercises 15 to 30 times or until your muscle grows tired. Repeat the exercise on the right shoulder.
Upward Rotation
Lie face-down on a bench. Extend your left arm to the side at an even level to your shoulder. Bend your left arm to 90 degrees with your forearm perpendicular to the floor and your upper arm resting on the bench. Keep your upper arm flat on the bench and your elbow even with your shoulder throughout the exercise. Raise your forearm until it is level with your head and about parallel to the floor. Pause for one count. Slowly lower your forearm. Repeat the exercises 15 to 30 times or until your muscle grows tired. Repeat the exercise on the right shoulder.
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