The group of small muscles and tendons responsible for connecting your upper arm to your shoulder and stabilizing your shoulder joint are collectively called the rotator cuff. Heavy lifting and repetitive arm movements can injure these muscles, causing pain, stiffness, limited range of motion in the shoulder and shoulder weakness, says MayoClinic.com. Regularly exercising the muscles of your shoulder and rotator cuff reduces your risk of developing a rotator cuff injury.
Shoulder Blade Squeeze
The shoulder blade squeeze gently stretches and strengthens your rotary cuff and shoulders, allowing greater range of motion and flexibility, especially in those with previous rotary cuff injuries. Stand with your legs hip-width apart and your arms at your sides. Bring your forearms up until your elbows bend at a 90-degree angle at your sides. Pull your elbows straight back as you squeeze your shoulder blades together, and hold the position for ten seconds. Add resistance to the exercise by laying facedown on a flat weight bench with a dumbbell in each hand. Start with your elbows bent at your sides. Pull your back as you squeeze your shoulder blades together, hold and repeat.
Internal Rotation
Internal rotations help strengthen the muscles of your rotary cuff responsible for the lateral movement of the joint. Lie on your side on a flat weight bench with a dumbbell in your lower hand. Start with your elbow bent at a 90-degree angle with your forearm sticking out perpendicularly from your torso. Slowly rotate your forearm up, bringing the dumbbell toward your opposite arm. Return to the starting position. Switch arms and repeat.
External Rotation
The external rotation exercise works the muscles of the rotary cuff responsible for anterior rotation of your shoulder joint. To keep your shoulder joint balanced, perform this exercise in conjunction with internal rotations. Lie on your side on a flat weight bench with a dumbbell in your upper hand. Start with your elbow bent at a 90-degree angle with your forearm resting across your abdomen and the dumbbell sitting on the bench. Slowly rotate your forearm up until it runs parallel with the floor. Return to the starting position. Switch sides to work the opposite arm.
Prone Shoulder Stabilization
The series of exercises that make up the prone shoulder stabilization work all areas of your shoulder, your rotator cuff and your back muscles. Lie facedown on a mat with your arms extended above your head and your legs extended behind you. As you exhale, lift your arms off the floor and hold for a count of ten. Return to the starting position. On the next exhalation, lift both arms off the floor at a 45-degree angle, forming a Y shape with your body. Hold, and return to the starting position. Repeat, this time lifting your arms straight out to your sides in a T shape. Finally, lift your arms out to your sides with your elbows bent to a 90-degree angle. Repeat each variation two to four times.
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