Rotator Cuff exercises

Doorway stretch

1. Warm up your muscles by standing in an open doorway and spreading your arms out to the side.
2. Grip the sides of the doorway with each hand at or below shoulder height, and lean forward through the doorway until you feel a light stretch.
3. Keep a straight back as you lean and shift your weight onto your toes. You should feel a stretch in the front of your shoulder. Do not overstretch.

Side-lying external rotation

1. Lie down on the side opposite your injured arm.
2. Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Your forearm should rest across your abdomen.
3. Hold a light dumbbell and, keeping your elbow against your side, slowly raise the dumbbell toward the ceiling. Stop rotating your arm if you feel strain.
4. Hold the dumbbell up for a few seconds before returning to the start position with your arm down.
5. Repeat 3 sets of 10 up to 3 times a day. Increase reps to 20 when 10 becomes easy.

High-to-low rows

1. Attach a resistance band to something sturdy at or above shoulder height. Be sure it is securely held so it doesn’t come lose when you pull on it.
2. Get down on one knee so the knee opposite your injured arm is raised. Your body and lowered knee should be aligned. Rest your other hand on your raised knee.
3. Holding the band securely with your arm outstretched, pull your elbow toward your body. Keep your back straight and squeeze your shoulder blades together and down as you pull. Your body should not move or twist with your arm.
4. Return to start and repeat 3 sets of 10.

Reverse fly

1. Stand with your feet shoulder-width apart and your knees slightly bent. Keep your back straight and bend forward slightly at the waist.
2. With a light weight in each hand, extend your arms and raise them away from your body (do not lock your elbow). Squeeze your shoulder blades together as you do so. Do not raise your arms above shoulder height.
3. Return to start and repeat 3 sets of 10.

Lawn mower pull

1. Stand with your feet shoulder-width apart. Place one end of a resistance band under the foot opposite your injured arm. Hold the other end with the injured arm, so the band goes diagonally across your body.
2. Keeping your other hand on your hip, bend slightly at the waist (do not lock your knees) so the hand holding the band is parallel to the opposite knee.
3. As if starting a lawn mower in slow motion, straighten upright while pulling your elbow across the body to your outside ribs. Keep your shoulders relaxed and squeeze your shoulder blades together as you stand.
4. Repeat 3 sets of 10.