Exercises for a Rotator Cuff

Find your balance point on the exercise ball. Use 3-pound dumbbells while sitting on an exercise ball to improve your rotator cuff conditioning. Bend your elbows and hold the weights in front of you. Raise your elbows to just below your shoulders. Return your elbows to their original position. Repeat the exercise 10 times. Take a 30-second break and then repeat the set.

Stand straight up and hold a 24-inch exercise band in both hands at shoulder level. Pull the band 12 inches to the outside with each hand and then return to the original position. Repeat the exercise 10 times. Take a 30-second break and do the set again.

Stand up straight holding 5-pound dumbbells in each hand with the back of your hands facing the front of the room. Shrug your shoulders up and hold the position for a count of three. Return your hands to their original position. Do the exercise 10 times and then take a 30-second break before repeating the set.