Internal and External Rotations
Internal and external rotations specifically target the rotator cuff muscles that surround the shoulder joint. To do these, you need a light rubber resistance band. Attach one end of the band to a doorknob and sit in a chair with your right shoulder facing the door. Keeping your left upper arm tight to your body, grasp the band in your left hand and hold it out in front of your body. Your elbow should be bent 90 degrees at this point. Steadily rotate your left lower arm out to your left side as far as possible, move your arm back to the starting point and repeat. This is the external rotation. To do the internal rotation, grasp the band with your right hand, keep your upper right arm tight to your side and rotate your right lower arm across the front of your body. Slowly move your arm back out and repeat. Then, sit with your left shoulder facing the door, and repeat both rotations.
Retraction
Shoulder retraction is a motion where you move your shoulder blades backward. This exercise primarily works the rhomboids and rear deltoids. The rhomboids are located in between the shoulders and the rear delts are on the back of the shoulders right above the scapula. To do the retraction exercise, stand or sit up tall in a chair with your elbows bent 90 degrees and lower arms out in front of your body. Move your shoulder blades toward each other and hold for a second. Release for a second and repeat for a set of repetitions. To increase the resistance, fasten a resistance band to a doorknob and grasp the ends with your hands.
Shrugs
Shrugs strengthen the trapezius and levator scapulae muscles. The traps are located on top of the shoulders and the levator scapulae run down the sides of the neck. Begin by standing with your feet shoulder-width apart or sit in a chair. In both positions, let your arms hang straight down at your sides. Keeping your arms straight, elevate your shoulders and hold for a full second. Slowly lower your arms and repeat. To increase the resistance, hold dumbbells in your hands.
Reverse Flyes
Reverse flyes target the delts and rotator cuff muscles, and they are performed with a light dumbbell or large soup can. Begin by bending forward and placing your left forearm on a table and holding the weight in your right hand with your arm hanging straight down. Keeping your elbow straight, raise the weight up in the air to your side until your arm parallels the floor. Slowly lower your arm, repeat for a set of reps and switch sides.
Ball Squeeze
A ball squeeze improves the strength in the forearm and hands. All you need for this exercise is a tennis ball. Place the ball in your right hand and wrap your fingers around it. Steadily squeeze the ball as hard as you can and hold for a full second. Slowly release the pressure, repeat for a set of reps and switch hands.
O Exercise
The O exercise improves flexibility and coordination in the fingers. Start by opening the palm of your right hand and spreading your fingers apart. Move your thumb and little finger together to form an "O" shape and hold for a second. Steadily move your fingers back apart and repeat with the rest of your fingers. Once you have gone all the way through, reverse directions to get to your starting point and repeat with your other hand.
