The muscles of the rotator cuff--the supraspinatus, teres minor, infraspinatus and subscapularis--are some of the most commonly injured muscles in the human body, according to Sports Fitness Advisor. These muscles are responsible for the circular motions made by your arm, and can be injured by activities like pitching or swimming. Strengthening these muscles can help prevent injuries to your rotator cuff, but be sure to consult with your doctor before beginning any exercises.
External Rotation
This exercise can be performed with or without weights, as directed by your doctor. Begin by lying down on a table with your injured shoulder on top and your elbow bent at a 90-degree angle and tucked into your side. Keep your elbow stationary and turn the bone in your upper arm to move your palm away from the center of your body while keeping your elbow bent. Repeat this exercise as directed by your doctor.
Internal Rotation
Lie down on a table or bed with your injured shoulder on the bottom and your arm bent at a 90-degree angle with your palm facing the ceiling. If directed by your doctor, hold a dumbbell in your hand and use a controlled motion to lift the weight across your body by rotating your upper arm. Continue this rotation until your forearm is resting on your chest. Slowly return to the starting position and repeat as directed by your doctor.
Straight-Arm Raise
This exercise can be performed while seated or standing, and can use a dumbbell to add resistance if directed by your doctor. Keep your arm straight and point your thumb toward the ceiling and use a slow and controlled motion to raise your arm out to your side and slightly in front of your body. Continue to raise your arm until your hand is nearly at shoulder height and then slowly lower your arm until you return to the starting position. This exercise should be repeated 10 times or as directed by your doctor.
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