| Several very effective exercises are available that | | | | slowly upwards to the point where your forearm is |
| can be used to progressively strengthen and heal the | | | | slightly above horizontal. |
| rotator cuff. Excellent form is very important so that | | | | Prone Horizontal Abduction |
| the exact muscles are being targeted. Improving the | | | | Lie on your stomach, on a exercise bench or table |
| strength of the shoulder blade (scapular) area is also | | | | (again with a 2-5 pound dumbbell in your hand.) Your |
| very beneficial to the overall stability of the shoulder. | | | | arm should hang over the side of the bench with your |
| Light weights and higher reps are to be used rather | | | | thumb facing forward. Raise your straight arm directly |
| than heavy lifting and low reps. A good starting point | | | | to the side to the point where it is no more than parallel |
| would be 3-4 sets of 12-15 reps per exercise. You will | | | | to the body. |
| eventually progress to 5 sets and up to 20 or more | | | | If you are wondering how do I strengthen my rotator |
| reps. | | | | cuff, these two exercises are just a small example. It's |
| Here are a couple examples of strengthening | | | | important to follow an exact program that is created |
| exercises: | | | | by a professional in rotator cuff strengthening/healing. |
| Side External Rotation | | | | Don't try to do a random set of exercises you find on |
| Lie on your side, either on the floor or an exercise | | | | the internet. The rotator cuff is a complex and delicate |
| bench with a 2-5 pound dumbbell in your hand. Your | | | | area that needs to be approached with common |
| arm should rest on your stomach and have a small | | | | sense and a specific exercise program. |
| hand towel rolled up under your arm. Rotate your arm | | | | |