The Rotator Cuff (Shoulder)

Having the greatest Range of Motion (ROM) of any joint in the human body comes at a price:
- Inherent joint instability;
- Increased susceptibility to injury.

The Rotator Cuff is comprised of 4 muscles and their tendons, which allow the shoulder its unique ROM. A careful balance between strength, flexibility, and stability needs to be maintained.

The exercises and stretches on these pages are designed to provide that balance.

Required Equipment

These exercises are illustrated using free weights. However, household items can be substituted for the same effect.

The weight should be chosen so that the arm becomes tired after the exercise has been completed 20-30 times. Pain should never be felt during or immediately after the exercises.

Lie on a bed or table, one arm overhanging (keep the elbow bent at 90° throughout). Slowly rotate the hand up towards the head

With the elbow bent at 90°, lift the forearm to the same height as the shoulder and slowly lower again. 20-30 reps on both arms.

Start with the elbow bent at 90°, then lift the forearm up to the opposite arm and slowly lower again. 20-30 reps on both arms.