Damage to your rotator cuff can be a debilitating injury that can keep you on the sidelines long after the injury itself. The shoulder's rotator cuff allows your arm to move in a full range of motion; damage to the muscles that comprise the rotator cuff, the subscapularis, infraspinatus, teres minor and subscapularis, can result in a loss of shoulder mobility. When exercising the small muscles that make up the rotator cuff it is important to use a light weight and use a slow and controlled motion. Be sure to consult your doctor before beginning any exercise program.
Lying External Rotation
FamilyDoctor.org recommends lying on your stomach on a table or bed with your arm extended at shoulder level. Bend your elbow at a 90 degree angle and keep the palm of your hand down. Keep your elbow bent and raise your hand, externally rotating the muscles of the rotator cuff. Stop the rotation when your hand reaches shoulder height. Lower your hand slowly and repeat for the prescribed number of repetitions. Repeat this exercise with the other arm.
Standing Dumbbell Lifts
This exercise requires the use of a dumbbell, and it is important to use a light weight as prescribed by your physician. This exercise can be performed either sitting or standing with your arms at your side and the thumbs of your hands pointing toward the ground while you hold a dumbbell. Slowly raise your arms to your sides at a slight angle so your hands are at about a 30 degree angle in front of your body. Raise the dumbbells until they are at approximate shoulder level, or as high as pain allows. This exercise should be repeated 10 times, according to the rotator cuff exercise page at the American Association of Family Physicians.
Resistance Band Internal Rotation
This exercise works the muscles of the rotator cuff that allow you to rotate your arm toward your body. Attach one end of a resistance band to a door knob or a wall and stand with the shoulder you want to exercise facing the wall. Hold the resistance band in your hand that is closest to the wall and bend your elbow at a 90 degree angle with your hand in front of you and your elbow resting on your body. Slowly rotate your arm until your hand is near the center of your body. Use a slow and controlled motion throughout this exercise and return to the beginning position. Repeat this exercise 10 times and then exercise the other side if prescribed by a doctor.
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