How to Strengthen Your Rotator Cuffs
Step 1
Perform a supine shoulder flexion exercise to gently work your muscles. Lie on your back with your knees bent at a 90 degree angle. Place your arms at your sides with your palms facing up. Hold a ball or small hand weight in your right hand. Hinge your shoulder forward until your arm is perpendicular to your body, lifting the ball or weight toward the ceiling. Hold the stretch for 15-30 seconds, then release and switch to the left side.
Do 2 sets of 10 to 15 lifts on each side.
Only lift your arm as high as you comfortably can. Stop if you feel any discomfort.
Step 2
Do rotations with weights. Hold a weight in your hand and bend your elbow to 90 degrees. Tuck your elbow into the side of your body and rotate the outstretched part of your arm slowly in towards your abdomen and then out away from the body. Repeat this full movement 10 to 15 times and then take a break.
Do 2 sets of 10 to 15 of these exercises on each arm.
Use an amount of weight that you can easily pick up and hold while your elbow is flexed at 90 degrees. If you are not used to lifting a lot of weight, this could be done with as little as 1 pound (0.45 kg). Remember, you do not need to use a ton of weight to strengthen these muscles.
You can either do this exercise with free weights or at a weight lifting tower.
This exercise is a combination of internal and external rotations.
Step 3
Complete isometric shoulder exercises. Begin by standing facing a wall. Flex 1 of your arms 90 degrees at the elbow and make a fist with that hand. Place your knuckles against the wall and position your body so the upper part of that arm is vertical. Press your fist against the wall by flexing your shoulder and arm muscles. Hold this position for 5 seconds and then relax the muscles.
Do this 10 to 15 times on each arm.
Step 4
Do wall push ups. Stand facing a wall, with your body an arm length away from the wall. Place your feet hip width apart and place both of the palms of your hands on the wall. Bend your elbows and move your body towards the wall until your elbows are bent at 90 degrees. Hold this position for 1 second and then extend your arms back out until they are in their starting position and your body is upright.
As you move your body towards the wall, keep your feet planted and your body in a straight line. This will force the shoulder muscles to do the work of the exercise.
Repeat this exercise 10 to 15 times. Then take a break and do 10 to 15 more.
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