Sports or injuries from falling can cause damage to the tendons in the rotator cuff, weakening the muscles in the shoulder. Strengthening the muscles in the rotator cuff can improve performance and prevent injury. You can strengthen the tendons and muscles in the shoulder by performing exercises to increase the joint's flexibility and range of motion. Consult your physician before engaging in a new strength training program, especially if you suffer from injury.
Front Raises
Performing front raises stimulates the tendons and muscles in the shoulder joint. Stand with your feet shoulders-width apart and a light set of dumbbells in each hand, between 3 to 5 lbs. Slowly raise your arms out straight in front of you with your palms facing each other. Lower your arms to the starting position. Repeat this exercise for four sets of 10 repetitions.
Shoulder Rotation
Doing shoulder rotations can help improve strength in the rotator cuff. Begin standing with your feet shoulders-width apart. Hold a 3-lb. dumbbell in your right hand. Raise your right arm out to the side with your elbow bent at 90 degrees and palm facing downward. Your arm should be even with your shoulder. Rotate your shoulder upward so your palm is facing forward, while keeping your elbow bent at a 90-degree angle. Rotate back down until your palm is facing the floor. Repeat this exercise for four sets of 10 repetitions on each side.
Planks
Planks strengthen the small tendons and stabilizer muscles in the shoulders. Start in a push-up position. Lower yourself onto your elbows. Keep your spine in a straight line from head to toe. Avoid arching your back and keep your hips down. Hold this position for 60 seconds. Repeat for three sets.
T-Raises
Executing T-raises works tendons to improve strength. Stand with a set of 3-lb. dumbbells in each hand. Raise your arms out to sides until the dumbbells are even with your shoulders. Your thumbs should be facing up. Pulse the dumbbells up for 10 repetitions. Face your thumbs down and pulse the dumbbells up for 10 repetitions. Repeat this exercise four times.
References
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- MayoClinic.com: Rotator Cuff Injury
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