The rotator cuff is a collection of four muscles -- the supraspinatus, infraspinatus, subscapularis and teres minor. The rotator cuff helps lift and rotate the arm and also helps stabilize the ball of the humerus, or upper arm bone, within the shoulder. Repetitive irritation might lead to a weakening or tearing of the tissue over time. Rotator cuff exercises will help strengthen the muscles' tendons and ligaments that make up the shoulder joint.
Lying Lateral Rotation
Begin the lying lateral rotation by lying on your right side with a rolled-up towel placed under your right armpit. Lay your right arm on the table and stretch the arm above your head. Place your left arm at your side and bend the elbow to 90 degrees, with the forearm resting against your chest with the palm down. Rotate your arm up and away from the body until it is level with your body. Slowly lower your arm and repeat this exercise 10 times, then repeat with the opposite arm.
Shoulder Abduction
Stand with your back straight, feet about shoulder width apart and your right arm halfway between the front and side of your body, with the thumb facing down. Slowly begin to raise your right arm until you are almost level, or at about a 45-degree angle. Do not force your arm above comfort level. Slowly lower your arm and repeat this exercise 20 to 30 times. Complete this movement with the opposite arm as well.
Medial Rotation
Tie a resistance band to an anchor point that falls at mid-chest level when you are standing. Stand with your feet shoulder width apart, with your right shoulder closest to the band. Place the left arm against the body and grasp the resistance band with your right hand. Bend the right arm to a 90-degree angle and slowly rotate in toward the stomach. Hold for two seconds and slowly return to starting position. Perform 10 times and repeat with the opposite arm.
Lateral Rotation
Attach a resistance band to an anchor point that falls at mid-chest height. Stand with your back straight and feet spaced shoulder width apart and the right arm closest to the resistance band. Bend your left arm to a 90-degree angle and grasp the resistance band. Slowly rotate your hand outward and away from the body while keeping the elbow against your side. Hold the position for two seconds and slowly return to starting position. Complete 10 repetitions, then repeat using the other arm.
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