Your rotator cuff attaches your shoulder blade to your upper arm bone. Rotator cuff exercises strengthen your rotator cuff to increase shoulder support and stretch to improve your shoulder range of motion for rehabilitative or general conditioning purposes. Consult with your doctor for a regimen appropriate for your condition.
Gentle Swinging
Gentle stretches can be good physical exercise for a rotator cuff by increasing shoulder and arm flexibility. Exercises can be done throughout the day, making it convenient to keep your shoulder area properly lubricated and working well. While sitting at your computer, for instance, gently lean to your right to start some pendulum swinging maneuvers. Let your right arm hang freely. Gently move your upper body so your arm starts swinging back and forth or in circles. Let it move freely for one minute to gently stretch the area. Return to the upright position and relax 10 seconds. Repeat the exercise as needed. Do the exercise again using your left arm. Another alternative involves bending forward while standing, allowing your arm to hang freely.
Overhead Stretching
Physical exercises that are good for a rotator cuff can improve shoulder flexibility by utilizing overhead arm movements. Being able to reach overhead makes it possible to perform everyday tasks such as taking items off high shelves possible. Start doing a wall finger walk to stretch your rotator cuff muscles. Face a wall and stand 2 feet away from it. Place your right hand, palm open, onto the wall, according to the American Academy of Orthopaedic Surgeons. Walk your fingers up the wall as high as possible. Hold this position 10 seconds. Return your arm to the original position. Relax for 10 seconds. Repeat this exercise as needed. Do the exercise again using your left arm.
Shoulder Isometrics
Good physical exercises for a rotator cuff include isometrics as a gentle way to strengthen muscles, which can be particularly important after any shoulder surgery. Work on strengthening your rotator cuff muscles by sitting upright in a firm chair to do a shoulder adduction maneuver. Place a pillow between your upper arm and rib cage. Press your arm into the pillow as hard as possible. Hold the tension for 10 seconds. Release the tension and relax 10 seconds. Repeat this exercise as needed. Do the exercise again using your left arm.
Lifting Hand Weights
Physical exercises that are good for a rotator cuff can utilize light hand weights to strengthen muscles. Do some external rotation maneuvers that involve lying on your right side on an exercise mat or table. Extend your right arm straight so you can use it as a cushion for your head. Bend your left elbow to a 90-degree angle and hold onto the weight, palm facing your body. Begin the exercise by placing your left forearm on your abdomen. Slowly lift your left arm away from your body to the count of three as you rotate your shoulder and lift the weight. Lift the weight until your forearm is parallel to the surface. Hold this position 15 seconds. Slowly return to the original position. Relax five seconds. Repeat this exercise as needed or until your shoulder becomes tired.
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