The rotator cuff refers to a group of four muscles that support the shoulder joint. These muscles are the supraspinatus, infraspinatus, teres minor and subscapularis. The strengthening of these four muscles helps to maintain the integrity of the shoulder joint and assist in the rehabilitation of the joint following injury as well as help to prevent injury in the first place.
Pendulum
This exercise is performed in a standing but slightly bent over position. You will bend over so that your working arm hangs freely in front of you. Use a bench, table or other object to support the nonworking arm. Then lightly swing your arm that is hanging in small circles, first clockwise and then counterclockwise. You should perform several sets of at least five circles in each direction.
External Rotation
This exercise is completed while lying on your side with the bottom arm extended overhead. Place a towel under the armpit of your extended arm to help support your body. Your top arm should be at your side with your elbow bent to 90 degrees. Your hand should be in a fist and down against your belly. Then begin the exercise by rotating at the shoulder bringing your hand upward. When your hand is just above parallel to the floor slowly lower back down to the start position. Complete several sets of at least 10 repetitions per arm.
Internal Rotation
This exercise is completed while lying on your side with the top arm lying at your side. Your bottom arm should be lying beside you with the elbow bent to 90 degrees. Your hand should be in a fist and lying flat. Then begin the exercise by rotating at the shoulder, bringing your hand upward and inward toward your body. When your hand makes contact with your body, slowly lower back down to the start position. Complete several sets of at least 10 repetitions per arm.
Empty Cans
This exercise is performed in a standing position with hands down at your side. This exercise can be completed with both arms at the same time. Rotate your hands so that the thumbs face toward your side. Then begin the exercise by raising your hands to the side until your wrist becomes parallel with your shoulders and your thumbs are pointing down to the ground. Complete several sets of at least 10 repetitions.
Supine Alphabet
Begin lying in a supine position. Extend your working arm up until it is perpendicular to you. Your other arm should lay at rest on your chest. Begin the exercise by tracing the letters of the alphabet with your extended arm. These should be capital letters approximately six inches in height. Be sure to keep your fingers, wrist and elbow locked throughout the exercise. Complete several sets of at least one complete alphabet per arm.
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