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Rotator Cuff Exercises

Here are three samples of internal rotation exercises and three external rotation exercises are shown. I've provided three but just choose one. Do not do all three. *In the first sample, resistance is provided by using an immovable object (isometric exercises).

**In the second, resistance is provided by using dumbbells (handheld weights).

***In the third, resistance is provided by the use of resistance bands. (Exercises that use dumbbells may also be performed without weights to decrease difficulty).

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*Isometric Internal Rotation

Stand near the end of outer corner of wall. 
Bend elbow to 90-degree angle and keep elbow close to body, lower arm level with floor. 
Press palm of hand into wall for 10 seconds. Repeat exercise on other side.

**Internal Rotation using Dumbbells

Lie on side.
Hold dumbbell on same side, Bend elbow to 90-degree angle. Keep elbow against body.
Slowly lift dumbbell upward and toward body.
Pause, and return to start.
Repeat 10 times. Repeat exercise on other side.

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***Internal Rotation using Resistance Band

Attach resistance band to doorknob / wall. 
Stand with right side to wall.
Hold resistance band with right hand. 
Bend elbow to 90-degree angle, hand facing frontward and elbow close to body.
Slowly rotate hand toward the middle of the body.
Return to starting position.
Repeat 10 times. Repeat exercise on other side.

*Isometric External Rotation

Stand with side to wall.
Bend elbow to 90-degree angle. Keep elbow close to body.
Press back of hand into wall for 10 seconds. Repeat exercise on other side.

**External Rotation using Dumbbells

Lie on left side.
With right arm, hold dumbbell next to body, elbow bent 90-degrees. 
Slowly lift upward until back of hand faces backward.
Return to starting position.
Repeat 10 times. Repeat exercise on other side.

***External Rotation using Resistance Band

Attach resistance band to doorknob / wall.
Stand with left side to wall.
Hold resistance band with right hand.
Start with right hand in middle of body, elbow bent 90-degrees.
Slowly stretch band by moving arm outward until back of hand facing backward.
Do one set (10 repetitions) Repeat exercise on other side.

*Lateral Raise using Dumbbell

Stand or sit in chair.
With arms at side and thumbs pointed upward, slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level. 
Repeat 10 times. 



**Lying Lateral Raise using Dumbbell

Lie on left side. Hold dumbbell in right hand in, placed in front of thigh, palm facing leg. Keep elbow slightly bent. Raise dumbbell slowly until arm is at 45-degree angle.
Return to starting position. 
Repeat 10 times. Repeat exercise on other side.

***Lateral Raise with Internal Rotation using Dumbbell

Stand or sit.
With arms at side and thumbs pointed toward ground (shoulders internally rotated), slowly raise arm to the sides but slightly toward the front (at about a 30 degree angle to the front of the body) until almost shoulder level. 
Repeat 10 times.

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