Rubber Band Stretch
Hold a 24-inch rubber band in front of your chest. Start off with your arms at about shoulder width. Stretch the band by pulling it about 12 inches with each shoulder. Hold it for three seconds and then return to the original position. Repeat the exercise 10 times. Take a 30-second break and do the set again.
Golf Club Press
Lay down on the floor or a weightlifting bench. Pick up a golf club or a broom and hold it on your chest as if you were about to do a bench press with a larger weight. Press the club or broom 10 times and then bring it back to your chest. The pressing motion will help you regain strength in your rotator cuff.
Hold a 3 lb. weight in each arm with your hands extended down the length of your core. Raise your shoulders and hold the position for a count of three. Return to the original position. Repeat 10 times, take a 30-second break and do the set again.