The four muscles of your rotator cuff--the teres minor, infraspinatus, supraspinatus and subscapularis--are responsible for holding your arm in its shoulder socket. Whether through injury, overuse or repetitive motion, tears to the rotator cuff are common sports injuries. Your doctor is likely to prescribe therapeutic exercise to help a full range of motion return to your shoulder joint, but you should always be sure to consult with a doctor before getting started on any of these exercises.
Knee-Supported Resistance
This exercise helps stimulate the return of strength to your injured shoulder. It is performed by sitting on a bench with one foot on the bench and your knee bent at a 90-degree angle. Support the elbow of your injured shoulder on your knee while holding a light weight. Use a slow and controlled motion to slowly lower the weight to the floor, going only as far as you can without serious pain. Slowly lift the weight back to the starting position and repeat for the prescribed number of repetitions, according to the website RotatorCuffExercise.net.
Internal Rotation
Lay down on a table or bench with the shoulder of your injured side on the bottom with your elbow tucked tightly into your body and bent at a 90-degree angle. Doctors at the American Academy of Family Physicians recommend that you hold a light dumbbell in your injured hand with your palm facing the ceiling and your forearm parallel to the floor. Rotate your upper arm to lift the weight across your body toward your chest. Use a slow and controlled motion to return to the starting position and repeat for the prescribed number of repetitions.
Lying External Rotation
Lying shoulder extensions are performed while lying on your stomach on a bench or table with the arm of your injured shoulder hanging over the side with the elbow bent at a 90-degree angle and a light weight in your hand. Keep your palm facing away from your body and slowly rotate your upper arm to lift the weight to head level, according to doctors at the American Academy of Family Physicians. Your palm should be facing the floor at the top of this exercise. Repeat this exercise for the prescribed number of repetitions.
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