Rotator Cuff Program

Rotator Cuff Program

Starting Position

Begin with your shoulder blades back in good position. Your knuckles should be pointed forward with weights in hand. Begin with only a one pound weight, and if a one pound weight is not available, you may use a can of soup.

Forward Flexion

  1. Raise arms to shoulder height as shown.
  2. Return to start position.
  3. DO NOT SHRUG SHOULDERS.
  4. Perform 3 sets of 15 repetitions, 2 times per day.
  5. Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

 

Diagonal Flexion

  1. Raise weights so your arms are in a diagonal position, and make sure your arms are half way between out-in front of you and out to the side, as shown.
  2. DO NOT SHRUG SHOULDERS.
  3. Return to start position.
  4. Perform 3 sets of 15 repetitions, 2 times per day.
  5. Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

Side Flexion

  1. Raise your arms out to your sides and bring to shoulder level, as shown.
  2. DO NOT SHRUG SHOULDERS.
  3. Return to start position.
  4. Perform 3 sets of 15 repetitions, 2 times per day.
  5. Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

Extension

  1. Turn your hands so your palms are facing forward and knuckles are facing backwards.
  2. Squeeze your shoulders together and lift your arms slightly behind you, without allowing your shoulders to come forward.
  3. Lower your arms back to start position.
  4. Perform 3 sets of 15 repetitions, 2 times per day.
  5. Add two repetitions per time you perform the exercise until you reach 3 sets of 40.

External Rotation

Begin by lying on your side with the arm that is not against the floor tight on your side, elbow bent to 90 degrees, and palm resting on your stomach, as shown.
Rotate your arm upward, without taking your upper arm off of your side or rotating your shoulder.
Return your arm back to start position.
Perform 3 sets of 15 repetitions, 2 times per day.
Add two repetitions per time you perform the exercise until you reach 3 sets of 40.