Exercises for the Rotator Cuff Muscles

The rotator cuff is made up of tendons and muscles in the shoulder. Although you may not think about your rotator cuffs on a daily basis, these tendons and muscles keep your arm bone in the shoulder socket and provide the flexibility to perform circular arm motions. Stretching and exercising them regularly will prevent disorders such as inflammation. Always perform these exercises with a light weight and stop if you feel pain.

Lying Arm Raise

• Lie on your stomach on a flat, raised surface, such as a sturdy table or a bed. Hang one arm off the surface and grab a 5 or 10 lb. dumbbell, depending on your current level of strength. You will know the weight is right for you if you feel a good stretch and slight resistance when you pick up the dumbbell. With the weight in your hand, raise your forearm to a 90-degree angle until it is level with the surface of the table. Make sure you feel the movement in your upper shoulder. Repeat this movement until you feel fatigued and do the same for the opposite arm. Perform three to five sets as a beginner. When you can perform 12 repetitions for five sets, use a dumbbell that is two to five pounds heavier and drop back down to three sets.

Lateral and Front Raises

• Stand with your feet together and pick up two 5 or 10 lb. dumbbells in either hand. Keep your arms locked straight at the elbow and raise them out to your sides until the dumbbells are level with your shoulders. Lower them with control until your arms are at your sides again, and repeat the motion until you become fatigued. Combine lateral raises with front raises: Perform the same motion but bring your arms out to the front of your body; do each for three to five sets as a beginner.

Military Press

• You can perform the military press either seated or standing, with both arms working simultaneously or with alternating arms. Pick up two dumbbells and either sit in a chair or stand with your feet shoulder-width apart. Bring your arms above your head and bend at the elbows until your arms are at a 90-degree angle. Push the dumbbells up until they lightly touch above your head, and bring them back down. When you bring them down, always stop at the 90-degree angle you started with to protect your elbows. To use alternating arms, bring both arms above your head at a 90-degree angle and push up the dumbbell on your right side, leaving the left arm bent at a 90-degree angle. Alternate for several repetitions until you become fatigued. When you can perform 12 repetitions for five sets, increase the weight slightly and drop back down to three sets.

Circles

• To cool down from your workout, perform small arm circles with or without weights. Hold your arms out to either side of your body, keeping hands level with shoulders. Make small forward circles with your arms, making sure the movement extends to your shoulders. Do the same movement while rolling the shoulders backward in the opposite direction. Perform this exercise until you become fatigued.