Your rotator cuff muscles connect to your shoulder and allow for circular movement of your arm. Because these muscles can be under a significant amount of stress when you throw, lift a heavy object or swing a golf club, you can be prone to shoulder injury. If you have experienced a rotator cuff injury, check with your physician before beginning exercises to ensure that you do not have a muscle tear or other more serious injury.
Lying Weight Lift
The lying weight lift exercise requires only minimal movement but is effective in strengthening the rotator cuff. Because its action mimics a tennis backhand, the exercise is especially beneficial for tennis players. Start by lying on your right side with your right arm extended. Rest your head on this arm. In the other arm, take a lightweight dumbbell -- between 3 and 5 lbs. -- in your left hand. Bend the arm to a 90-degree angle, tucking your elbow toward your torso. Lift the weight until your forearm is parallel to the floor. Repeat the exercise eight to 10 times. Rest and then repeat for two additional sets.
Arm Raise
The arm raise exercise focuses on the muscles of the upper rotator cuff. To perform, stand with light to medium-weight dumbbells -- 5 to 8 lbs. -- in each hand. Hold your palms facing toward your body, then lift the arms until you have made a 45-degree angle. As you lift them, turn the palms toward the wall behind you. Repeat the exercise eight to 10 times. Rest and repeat for two sets.
Pendulum Exercise
The pendulum exercise stretches and strengthens the rotator cuff muscles. Begin by lying on your stomach on a bed or couch with your affected arm hanging free. You can add a lightweight dumbbell -- 3 to 5 lbs. -- or perform the exercise without weights. Move the shoulder gently in clockwise circles, which causes the arm to rotate like a pendulum. After 10 shoulder circles, reverse the motion to a counterclockwise position. Perform as needed throughout the day to stretch the rotator cuff and relieve pain.
Function Lift
If you experience rotator cuff pain, exercises like the function lift can help restore range of motion. Start by standing with your palms facing the wall behind you. Maintain this position as you slowly lift your arm, keeping it straight. Raise the arm until you reach a position similar to raising your arm in school. Hold this position for three to five seconds to feel the muscles relax. Slowly lower the arm and repeat the exercise five times.
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