Exercises for Core Rotator Cuffs

Use an exercise ball and two 8-lb. dumbbells. Lay on your stomach on an exercise ball and pick up the two weights and keep your hands at your side. Slowly lift your arms so that they form the letter "Y" as you get them over head. Hold this position for 3 seconds and then return to the starting position. Repeat this exercise 10 times.

Lay on your back on an exercise ball. Use two 8-lb. dumbbells. Once you find your balance point on the ball, lift your arms from your sides until they form a cross or the letter "T." Hold this position for 3 seconds and then return to the original position. Repeat this exercise 10 times.

Sit on the exercise ball and when you find your balance point, pick up two 8-lb. weights. The weights should be held down at your sides and then you should curl them up to your shoulders. You can lift both weights at the same time or you can alternate arms if this is more comfortable. Repeat 10 times.