1. Warm up Those Muscles
It is critical to warm up your muscles properly before you begin the exercises to strengthen the rotator cuff. Stretch your arms and shoulders by reaching up and then out. Complete the pendulum exercise as part of the warm up. Bend at the waist with your arms hanging down freely. Swing the arms slowly back and forth, keeping the muscles relaxed. Once the muscles are warm, begin the rotator cuff exercises. All these exercises required the use of weights. Use light enough weights so that you can complete 20 to 30 repetitions of each exercise. As you get stronger, slowly increase the weight.
2. Raise Out
Lie down on your side with a towel under your right armpit. Stretch out your right arm until fully extended and place your right ear directly on your arm. Bend your left are at a 90-degree angle at the elbow. Place your arm against your chest, palm down. Use a rolling motion to move your left shoulder out as you raise your arm. Stop when your arm is at the same level as your shoulder. Lower the arm back to the starting position slowly. Repeat the exercise until your arm is tired. Then switch to the other arm.
3. Pull It Up
Remain lying on your side, but remove the right arm from under your head. Instead, bend it at an angle of 90 degrees, with your upper arm flush against your upper body and your lower arm against the table. Raise your forearm up to your chest. Lower the arm slowly. Repeat until your arm is tired. Switch to the other side.
4. Onward and Outward
Stand up straight, with your arms hanging down. Hold your hands with the thumbs pointing in toward your thighs. Raise your arms out to the sides, while twisting your wrist so that your thumb is facing down. Stop the upward motion as soon as you feel any pain. Slowly lower your arm. Repeat until your arm is tired.
5. Straight Up
Lie down on your stomach on a table, bench or bed. Take your left arm and extend down fully. Lift up your arm by bending the elbow 90 degrees, until the hand is at the same level as your shoulder. Lower your arm slowly. Repeat until your arm is tired. Switch to the right side and repeat.
