The rotator cuff is a group of muscles that helps to support and stabilize your shoulder and enables your arm to lift and rotate. According to the American Academy of Orthopaedic Surgeons, tearing your rotator cuff is a common cause of pain, which may lead to disability in some cases. Although surgery may be required to repair rotator cuff tears, you may also be able to improve the function of your shoulder and relieve pain with specific strengthening exercises. Consult your physician before beginning an exercise program.
Warm-Up Exercise
Before performing rotator cuff strengthening exercises, it's important to stretch your shoulder muscles and ensure that they are properly warmed up. According to Rothman Institute Orthopaedics, one of the ways you can warm up your shoulders is by performing shoulder rolls. Stand with your feet hip width apart and slowly bring your shoulders up toward your ears. Rotate your shoulders backward, bring them down and forward, making a circular motion. Perform several repetitions, then reverse the motion for several additional repetitions.
Pendulum Exercise
The pendulum exercise should be used to warm up your muscles in preparation for additional rotator cuff exercises, according to the American Academy of Family Physicians. Bend at your waist, letting your arms hang loosely. Slowly start to swing your arms back and forth, as though you are tracing an invisible line on the floor with your arms. Keep your shoulders and arms loose and relaxed. Perform six repetitions of this exercise.
Arm Raises
Arm raises can help to strengthen the muscles in your shoulder, especially the rotator cuff muscles. The exercise should not cause pain. Stop immediately if you feel discomfort. You will need light weights, around 2 oz. each, to perform this exercise. Stand with your arms by your sides, holding the weights in your hands. Keeping your thumbs pointing toward the floor, raise your right arm to a 45 degree angle, as though you are pouring something out of the weights. Gently lower your arm and repeat until your arm feels fatigued. Repeat the exercise on the opposite arm.
Doorknob Exercise
The doorknob exercise can help to strengthen the rotator cuff muscles and should be performed after warming up and stretching your muscles, according to Rothman Institute Orthopaedics. This exercise requires a long, flexible elastic band, which you loop around a doorknob. Holding your elbow by your side at a 90 degree angle, pull the elastic band toward your waist, so that your fist ends up in line with your hips. Hold for a few seconds, then release. Repeat with the opposite arm.
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