What is an effective rotator cuff exercise?

A very effective exercise for improving strength and endurance of the rotator cuff muscles is the ball combo I. The ball combo I is a great rotator cuff exercise because it also challenges the muscles that stabilize and support the shoulder blades. This is important because the rotator cuff muscles attach to the shoulder blades; therefore, if the shoulder blades are not stabilized, the rotator cuff will not have a solid anchor from which to work, potentially causing decreased stability and increased risk of injury to the shoulder joint. To do the ball combo I, lie on your stomach on top of a stability ball with your legs extended and toes on the floor. Before beginning, place a light dumbbell in each hand, extend your arms in front of your body, contract your glutes, and lift your chest off the ball. Be careful not to arch your back or jut your head forward during this exercise. First, lift your arms in front of your body at a 45-degree angle with your thumbs pointed up. Hold this position. Next, move your arms straight out to the side keeping your thumbs up with your arms forming a “T” with your body. Hold this position. Last, finish the sequence by moving your arms to the sides of your body with your thumbs up and palms facing out while squeezing the shoulder blades together.  Hold the last position and then return to the starting position by circling your arms down in front of the stability ball. That was one repetition- repeat for 12 to 20 repetitions. If a stability ball is unavailable, this can also be performed on an incline bench.

Swords are another effective exercise for your rotator cuff. To perform a dumbbell sword, stand with your feet at shoulder width apart. In one hand, hold one dumbbell (use a relatively light weight, three to five pounds for women and five to ten pounds for men, then adjust as needed), and place that hand on the front of your opposite hip. From your hip, lift the dumbbell across the front of your body in a diagonal direction until it is above your head. Keep slight bend in your elbow. Make sure you are primarily moving the muscles around your shoulder blade to lift the dumbbell. Stop the movement when the dumbbell is in line with your ear. Then slowly lower the dumbbell in the same diagonal pattern until you return to your opposite hip. Repeat for 12 (strength) to 15-20 repetitions (endurance). Then switch arms.

Shoulder internal and external rotaion exercises are great for working/strengthening the rotator cuff. Stand, feet hip width apart, use a light weight, have your elbow bent at a 90 degree angle. With dumbbell in hand, start at your navel, keep your elbow stable, and rotate your arm out to the side, then back, to 12/15 repititions, then do the opposite side. Part 2 is just the opposite, start with your arm rotated out to the side, still keeping your elbow stable, rotate to your navel, then back out. 12/15 repititions, then opposite side.