The rotator cuff is a collection of tendons and small muscles known by the acronym SITS -- supraspinatus, infraspinatus, teres minor and subscapularis -- which are found on the joint of the shoulder. A popping sound during shoulder movement is an indicator that you have an injury to the rotator cuff. This is often accompanied with pain and inflammation. Exercises can help improve flexibility and subtly strengthen the rotator cuff muscles.
Scapular Retraction
The scapula is the triangular-shaped bone also known as the shoulder blade. Retraction is a motion where you move your shoulder blades backward. This exercise strengthens the rotator cuff and rhomboids which are between the shoulder blades. To begin, stand with your feet hip-width apart and bend your elbows 90 degrees so your lower arms are in front of your body. Steadily move your shoulder blades backward and pinch them together. Hold for 20 to 30 seconds and slowly release.
Reverse Shoulder Stretch
A reverse shoulder stretch targets the rotator cuff, rhomboids, deltoids and latissimus dorsi. The delts are on the outside of the shoulder and the lats are in the mid to upper back. To start out, stand with your feet about hip-width apart and move your arms behind your body. Interlace your fingers and turn your palms so they face backward. Keeping your arms and back straight, raise your hands in the air as high as you can. Hold this position for 20 to 30 seconds and slowly lower your arms back down. If you feel discomfort as you lift your arms up, stop at that point.
Face-Down External Rotation
A horizontal rotation strengthens the rotator cuff with the aid of a light dumbbell or can of soup. The key thing with this exercise is to use a light resistance. Begin by lying on your stomach on a bed with the arm of your injured shoulder hanging off the edge. Carefully raise your arm and bend your elbow 90 degrees. Keep your upper arm parallel to the floor at this point and your palm facing backward. Keeping your upper arm still, rotate your lower arm up until your palm faces the floor. Hold for a second, slowly lower the weight back down and repeat.
Supine Rotator Cuff Exercise
Supine is a position where your body is facing up. The supine rotator cuff exercise is performed while lying on your back on the floor. To begin, bend your knees and place your feet flat on the floor. Move your arms out to your sides, bend your elbows 90 degrees and place your forearms flat on the floor with your palms facing the ceiling. Keeping your lower arms still, rotate your forearms upward and bring them down toward the floor. Once you have gone as far as you can without discomfort, move them back and repeat. To increase the resistance, hold light dumbbells in your hands.
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