Arguably, the shoulder is the most flexible joint in the human body. Every upper arm movement you make is directly related to shoulder mobility. The rotator cuff is a four-part band of muscles and tendons that make this movement possible. These muscles are known by the acronym SITS which stands for supraspinatus, infraspinatus, teres minor and subscapularis. Injury to the rotator cuff can range from minor to severe. In the worst of cases, surgery is needed to repair damaged tissue. In both cases, corrective exercises help rebuild lost strength and flexibility. Before you attempt any exercises, make sure you get clearance from your doctor.
External and Internal Rotation
Internal and external rotations strengthen the rotator cuff with the aid of a rubber resistance band. You will find these in flat varieties and tube-shaped versions with handles. Both work effectively. To do an external rotation, fasten one end of a band to a doorknob and stand with your injured side away from the door. After wrapping the other end around the hand of your injured side, bend your elbow 90 degrees and pin your upper arm tight to your side. Keeping your upper arm in place, rotate your forearm outward as far as possible. Slowly move your arm back in and repeat. To do internal rotations, turn your body so your injured side faces the door. Grip the band with your hand and pull it across your stomach. Slowly move it back out toward the door and repeat.
Keeping your upper arm tight to your side is very important with both exercises. If you allow your upper arm to flare out, you will place excess stress on your shoulder joint. Pinch a newspaper or towel under your armpit to prevent this from happening.
Cuban Press
The Cuban press is an exercise that requires a set of light dumbbells. If you do not have dumbbells, use a set of large soup cans. The goal here is not to use an excessive amount of weight. Stand with your feet shoulder-width apart and hold the weights out at your sides with your elbows bent 90 degrees, upper arms level with the floor and palms facing behind your body. Keeping your upper arms still, rotate your forearms up until your palms face forward. Hold for one or two seconds, slowly lower the weights and repeat.
Isometric Holds
Isometric exercises work a muscle without changing its length. These are especially beneficial for a rehab situation. To do an isometric flexion exercise, face a wall with your injured arm bent 90 degrees and upper arm tight to your side. Place your hand on the wall, push forward as hard as you can and hold until you feel fatigued. To do an abduction exercise, position your body with your injured side resting against a wall. Press your entire arm into the wall and hold until you feel fatigued.
Scaption
The scaption is a dumbbell exercise that is a cross between a lateral and front raise. Stand with your feet shoulder-width apart and the weights held down at your sides with your palms facing in. Keeping your arms straight, raise the weights in front of your body at about a 45-degree angle. Once your arms parallel the floor, hold for a second and slowly lower them back down. For a variation, twist your wrists as you lift the weights so your thumbs point down.
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