Your rotator cuff comprises four muscles and tendons that rest on the upper arm, resting under the shoulder. You rely on these muscles to rotate the arm, as a pitcher does when pitching a baseball or a tennis player when hitting a tennis ball, according to the American Academy of Orthopaedic Surgeons. If you experience pain or trauma to the rotator cuff, a group of six exercises known as Hughston exercises can be performed one to two times per week. Perform 10 repetitions of each exercise in sequential order.
Exercise 1
Lie on a weight bench or table, placing a mat underneath your body should you desire added support. Rest your chin on the mat. With your arm at your side, make a fist and turn your palm down, with your thumb facing away from the body. Leading with your thumb, slowly lift the arm toward your head, stopping when the arm is aligned with your shoulder. Hold for two seconds, then lower your arm to return to starting position.
Exercise 2
Pull your arm to a 90-degree angle with your body with the thumb pointing toward your head. Slowly lift the arm higher than a 90-degree angle to where your eye can see your hand. Hold for two seconds, then return to your starting position.
Exercise 3
Return your arm to your side and then point your thumb toward the ceiling, keeping your arm straight as you raise the arm to the side, stopping when your hand aligns with your arm. Hold for two seconds and return the arm to your starting position.
Exercise 4
Return your arm to the 90-degree angle with your body, thumb pointing upward. Keeping the arm straight, lift it toward your head and stop when your thumb is in your line of vision. Hold for two seconds, then lower your arm to your starting position.
Exercise 5
Stretch your arm to the side with your palm down, aligning it with your shoulder. Bend the forearm at the elbow and lift your hand as high as you can. Hold at this position for two seconds, then return to your starting position.
Exercise 6
Place your arm at your side with your palm facing downward. Gently lift the arm straight into the air, extending the arm as far back as you are able. Do not extend the arm so much as to cause pain. Hold in this position for two seconds and lower to your starting position.
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