Preventing Rotator Cuff Pain

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These exercises will help strengthen the small rotator cuff muscles decreasing your risk of strains and pain.


a. Side Lying External Rotation


What you need: A light dumbbell or water bottle

What it does: Strengthens your rotator cuff

How to do it: Lie on your side, keeping your knees bent and your head supported by your bottom hand. With a very light dumbbell (or water bottle) in your top hand, bend that elbow to 90-degrees, “gluing” your upper arm to your rib cage. Keeping the 90-degree bend in your elbow, lift the dumbbell up towards the ceiling by rotating at the shoulder. Hold at the top for a second, slowly lower the dumbbell back down and repeat for 10 reps. Switch sides. Do two sets.


b. Abduction with a band

What you need: Exercise band or tubing

What it does: Strengthens your rotator cuff

How to do it: Stand with your feet hip-width apart with your arms by your sides. Holding the ends of an exercise band (or tubing) in each hand, stand on the middle of the band. With your thumbs pointing into you and your arms at a 45-degree angle to your body, lift your arms up to shoulder height. Be sure to keep a slight bend in your elbows throughout the movement. Hold for a second and then slowly lower down, resisting the band, and repeat 10-15 reps. Do two sets.