Rotator Cuff Rehabilatation Exercise

By Steve Silverman

The rotator cuff is a series of four small muscles that surround the shoulder joint. Because they are smaller muscles, you don't have to use heavy weights in order to increase strength and range of motion. When rehabbing after an injury or surgery, the idea is to get these muscles back in condition to do all of the every day tasks you need to do with your shoulder and upper arm.

Extrernal rotator lifts

Sit on the ground with your left leg bent under you and your right knee bent forward. Hold a 5-pound weight in your right hand and rest your forearm on your right knee. Lift the weight up so that your arm is at a 90-degree angle. Return your arm to its original position and repeat 10 times. Switch to your left arm and do 10 reps.

Door jam press

Stand in front of an open door and put your arms over your head along the door jamb. Simply press your weight forward so your forearms are bearing most of your weight. Push back with your arms. Repeat 10 times.

Rotator press

Lie on your side on a bench. With a 5-pound weight in your right hand, press your right arm up to a 90-degree angle. Then return it to your side. Repeat 10 times and then switch and do a similar number of presses with your left arm.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.


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