The muscles that make up your rotator cuff, the supraspinatus, infraspinatus, teres minor and subscapularis, are some of the smallest muscles in the human body. Ironically, these muscles are responsible for stabilizing the most flexible joint in your body. Stretching these muscles under a little resistance helps you keep them limber while at the same time helping stabilize your shoulder joint. Stop exercising immediately and call your doctor if you feel serious pain in your shoulder joint.
Lying External Rotation
Lie down on your stomach on a bed or table with your left arm hanging freely over the edge with a light dumbbell in your hand. Bend your left elbow until your upper arm is parallel with the floor and your hand is pointing toward the ground while holding the dumbbell. Keep your elbow bent at 90 degrees and slowly raise your left hand until your hand is at eye level and your forearm is level with your shoulder and parallel to the ground. Hold this position for a couple of seconds and then use a slow and controlled motion to return to the starting position. Repeat for an equal number of repetitions using each arm.
Internal Rotation
While the exercise above used a dumbbell, this exercise uses a resistance band, but both exercises can be performed using either a resistance band or dumbbell. Attach one end of a resistance band to a wall, doorknob or other sturdy surface around the house. Stand with your right side facing the wall and hold the other end of the resistance band in your right hand. Bend your elbow to a 90 degree angle and tuck your elbow into your side. Your right hand should be holding the resistance band with your palm facing your body. Slowly rotate your forearm to bring your hand across your body while keeping your elbow tucked into your body. Hold this position for a couple of seconds and then slowly return to the starting position. Repeat using both arms.
Lateral Side Raise
This exercise can be performed using a resistance band or a light dumbbell. Stand with your feet about shoulder-width apart and a dumbbell in your right hand. Keep your elbow straight and lift your right arm straight out to the side with your palm facing the floor. Continue raising your arm until your hand reaches shoulder height. Hold this position for a second or two and then slowly lower your arm to return to the starting position. Repeat for an equal number of repetitions with both arms.
Standing Front Raise
Stand with your feet about shoulder-width apart. Hold one end of a resistance band in your right hand and stand on the other end of the band with your feet. Keep your arm nearly straight as you lift your right hand directly in front of your body with your palm facing the floor. Be sure that you don't lock your elbow straight. Continue lifting your arm until it reaches shoulder height. Hold this position for a second and then use a slow and controlled motion to return to the starting position. Repeat using both arms.
