The shoulder is mobile joint with significant range of motion. This is made possible by a tiny grouping of muscles called the rotator cuff. This group of muscles is composed of the supraspinatus, infraspinatus, teres minor and subscapularis (SITS). If you injure your rotator cuff, there are several shoulder exercises you can do to rehab it.
Internal Rotations
Resistance bands are made out of durable rubber tubing and they come with nylon door attachments. These fitness tools can be used to help strengthen the muscles in your injured rotator cuff. To do an internal rotation, attach the band in the hinge side of the door at about stomach level. Stand perpendicular to the door with your injured arm facing it. Grab the handle and step away from the door until your arm goes out at an angle. With your upper arm tight against your side, rotate the band across your body. Bring it back to the starting point and do 10 to 12 reps. Perform three to four sets.
External Rotations
To do external rotations, attach the band in the door at stomach height. Stand in the same position as with internal rotations, except this time your injured arm should be on the opposite side of the door. Grab the handle and step laterally from the door until there is some resistance on the band. Keeping your upper arm tight against your body, rotate the band across your mid section and to your side. Let it come back across your body and repeat 10 to 12 times. Do three to four sets.
Lateral Raises
Lateral raises for the rotator cuff should be done with light dumbbells. One- to two-pound weights will suffice. Hold the dumbbells in your hands with your thumbs facing down and your arms at your sides. Lift the dumbbells up in the air at a 45-degree angle to your body. Lift the weights up until you feel slight discomfort, then lower them back down. Do 10 to 12 reps and three to four sets.
Lying External Rotations
Lying external rotations are similar to tubing rotations, except you use dumbbells. Lie on your bed or a padded table with your unaffected arm straight above your head. Hold a light dumbbell in the hand of your injured shoulder. Bend your elbow 90 degrees, and with your upper arm tight against your body, rotate the dumbbell up in the air as far as you comfortably can. Lower it back down, do 10 to 12 reps, and perform three to four sets.
Lying Dumbbell Internal Rotations
For internal rotations, lie on the edge of your bed with your affected side down. Hold a dumbbell in your hand and bend your elbow 90 degrees. With your upper arm tight against the front of your body, rotate the weight up in the air and back down. Do 10 to 12 reps and three to four sets.
