The rotator cuff is a small grouping of muscles that surround the shoulder joint. These are known by the acronym SITS which stands for supraspinatus, infraspinatus, teres minor and subscapularis. When you experience pain in your rotator cuff, you can do a number of exercises with light resistance for treatment.
Pendulums
You can do pendulums with a light dumbbell or a large can of soup. Stand with your feet shoulder-width apart and bend forward at the hips. Hold the weight in the hand of your injured side and let your arm hang straight down towards the floor. Lift the weight in front of your body then behind your body in a swinging motion. Do it slowly and with control. Go back and forth 15 to 20 times.
External Rotations
External rotations are performed with a resistance band. Attach the band to a doorknob and stand with your unaffected shoulder facing it. Grab the band with the hand of your affected side. Bend your elbow 90 degrees and keep your upper arm tight against your side. Your lower arm should be across your stomach at this point. Keep your upper arm still and rotate your lower arm outward as far as comfortably possible. Rotate your arm back across your body and repeat for 12 to 15 reps.
Internal Rotations
Internal rotations are the opposite of external rotations and they too can be performed with an elastic band. Hook the band to the doorknob, but this time stand with your affected shoulder facing it. Grab the end of the band and step a few feet laterally. Keep your upper arm tight against your side and let your lower arm go out at a slight angle toward the door. This is your starting point. Rotate your arm internally to bring the band across the front of your stomach. Slowly extend your arm back out and repeat 12 to 15 times.
Angled Arm Raises
Perform angled arm raises with a dumbbell. Stand with your feet shoulder-width apart and hold the dumbbell in the hand of your affected side. Place your arm at an angle between the front and side of your body. Twist your wrist so your thumb is facing down and raise your arm up in the air. Go as far as you can without feeling discomfit and lower it back down. Repeat for 12 to 15 reps.
Horizontal Rotations
Horizontal rotations are performed with a light weight plate. Stand with your feet shoulder-width apart and hold the plate in the hand of your affected side. Bend your elbow 90 degrees and lift your arm so your upper arm parallels the floor. Let the weight hang straight down at this point. Keep your upper arm still as you rotate your hand upward. Stop when your palm is facing forward, lower the plate back down and repeat for 12 to 15 reps.
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