Exercises for the Rotator Cuff

By Steve Silverman

The shoulder socket is surrounded by four small muscles called the rotator cuff. Over time and through use, these muscles can get damaged or torn. However, they can also get strengthened through exercise. By building up the rotator cuff, the shoulder can get stronger and function more easily.

Isometric External Rotation

Stand with your side against the wall. Bend your elbow to 90 degrees. Press the back of your hand against the wall and press for 10 seconds. Relax and then repeat this 10 times. Change position and do the same thing on your opposite side.

Shoulder Roll

Hold 5-lb.weights in each hand. Let the weights hang by your side. Shrug your shoulders up and then rotate the back of your shoulder blades. Return to the original position and repeat this exercise 10 times.

Shoulder Blade Exercise

Stand with your arms at your side. Bend your elbows and push them backwards, tightening your shoulder blades at the same time. Hold the position for 5 seconds and then bring your arms back to your side. Repeat this 10 times, take a 30-second break and do another set.

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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