Your shoulder cuff, more commonly known as the rotator cuff, is a network of muscles and tendons that hold your upper arm bone or humerus in place and enable you to rotate your arm. According to Peter Ronai, M.S., an American College of Sports Medicine exercise specialist, strong and stable rotator cuff muscles are essential for basic movements, like raising your arm overhead, brushing your teeth and combing your hair. You can strengthen your rotator cuff muscles with a few exercises performed three to five days a week.
Lying Dumbbell External Rotation
This exercise strengthens your posterior deltoid muscles as well as your infraspinatus, one of the main rotator cuff muscles. Lie on your side on a soft mat or bench with your upper arm at your side. Hold a dumbbell in your hand, place your elbow directly below your shoulder close to your hip, arm bent in a 90-degree angle. Relax your shoulder and externally rotate your forearm as far as you can, as if opening a door or gate. Pause at the peak of the contraction and slowly return the arm to the start position. Perform 20 to 30 repetitions.
Standing Internal Rotation
This exercise uses a resistance tube or band and isolates your subscapularis. Tie the tube around a pole or beam so that it is level with your waist when standing. Stand with your shoulder sideways to the tube. Grab the handle or wrap the end of the band around your palm. Walk away until there is no slack left in the tube. Bend your elbow so that your arm forms a 90-degree angle. Begin the exercise with your forearm turned out to the side, elbow fixed into your waist. Slowly internally rotate your arm until your hand touches your belly. Pause for a moment and slowly open the arm back to the original position. Repeat the exercise for 20 repetitions.
Stability Ball Push-Up
Stability ball push-ups are an integrative exercise that allows you to work several muscle groups at one time, including your rotator cuff. Position yourself on your stomach over the top of the ball with both feet placed on the floor about hip-width apart. Place your hands to the sides of the ball, fairly close to the top. Line your hands up underneath your shoulders with your elbows close to your body. Squeeze the ball between your hands, exhale and press your body up until your elbows are fully extended. Inhale as you slowly return your body to the starting position. Perform 10 to 20 repetitions.
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