Take a 24-inch stretching rubber band and hold it in front of your chest with your arms extended. Pull out with both arms and stretch the band for 5 seconds before returning it to its original position. Repeat this stretch 10 times.
Stand with your arms straight down at your sides, holding 3-lb. weights. Shrug your shoulders up and hold the position for a count of three. Release the shrug and return your arms to their original position. Repeat 10 times. Take a 30-second break and do another set.
Lay down on a bench or a hard floor with your stomach pointed to the ceiling. Grab a golf club and hold it as if it were a barbell that you were about to lift. Now press the golf club up and hold it for a count of two. Return and repeat this lift 10 times.
Even though the golf club has little weight, the lifting motion can help your torn rotator cuff.