The rotator cuff is a group of four muscles --- the infraspinatus, subscapularis, supraspinatus and teres minor. The rotator cuff helps to provide the shoulder with stability and dynamic function in both elevation and rotation. Injuries such as strains or tears can affect one or more muscles of the rotator cuff. Exercises for the rotator cuff that use dumbbells help to strengthen the muscles, tendons and ligaments of the rotator cuff and alleviate painful symptoms.
External Rotation at 90 Degrees
Lie on a table or bed with your injured rotator cuff hanging over the edge of the surface. Extend your injured arm out to your side at shoulder level and bend your elbow to a 90-degree angle while grasping a light dumbbell. Slowly rotate your hand and shoulder backward while keeping the 90-degree bend in the elbow. Stop when your forearm is parallel to the floor and hold for five seconds before returning to the starting position. Perform three sets of up to 10 repetitions.
Abduction
Stand with your back straightened and place your feet at shoulder-width apart. Grasp a lightweight dumbbell in the hand of your injured shoulder and bend the elbow slightly. Slowly lift the arm up and out to the side until the dumbbell is just above shoulder level. Hold that position for five seconds and slowly lower back down to the starting position. Perform three sets of 10 repetitions.
Lateral Rotation
Lie on your uninjured side on a table or bed with your arm stretched out flat underneath your head. Place a rolled-up towel into the underarm area to alleviate discomfort. Bend your injured arm at the elbow to a 90-degree angle and allow your arm to lie across your stomach. Grasp a weight and slowly rotate your forearm up in a semicircle, keeping your upper arm still against your body. Slowly lower back down to starting position. Perform three sets of 10 repetitions.
Medial Rotation
Lie on your injured side on a bench or other firm surface. Place the hand of your uninjured arm on your hip and bend the elbow of your injured arm to a 90-degree angle while grasping a dumbbell. Raise the weight so that your forearm lies flat across your stomach. Slowly lower the dumbbell down and away from your body until your forearm is perpendicular to your body. Raise the weight back up slowly. Perform three sets of 10 repetitions.
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