EXTERNAL ROTATION

Anchor a band at waist height. Stand sideways to the anchor point with the working arm further away. Hold the hand while keeping a 90 degree bend in your elbow and your hand reaching across to the opposite side of your waist. While maintaining the bend in your elbow, rotate your arm at the shoulder until you can no longer rotate it. Slowly return the handle to the start position. Complete all reps with that arm, then switch arms, facing the opposite direction.

Attach the band to a secure location either with the door stop or wrap the band around a secure spot. Stand facing the point where the band is attached to, and elevate your shoulder up making a 90 degree angel with your elbow. stand far enough away so that the tension of the band pulls your arm down and forward. Simply pull back as if you're elbow rotated on a hinge or axis point and slowly return to the point of origin.

This exercise is a great way to strengthen the rotator cuff muscles, particularly the infraspinatus and teres minor muscles. Position a cable pulley with a D-handle attached to it at waist height. Stand sideways to the cable so that the working arm is furthest from the pulley. Hold the cable while keeping a 90 degree bend in your elbow and your hand reaching across to the opposite side of your waist. While maintaining the bend in your elbow, rotate your arm at the shoulder until you can no longer rotate it. Slowly return the handle to the start position. Complete all reps with that arm, then switch arms, facing the opposite direction.Be sure to use light weight until you strengthen these rotator cuff muscles enough to handle heavier loads.

Stand with your feet just under shoulder width, knees soft, chest up, holding a light dumbbell in each hand. Bend both arms to 90 degrees and raise the upper arms parallel to the floor with your palms facing behind you. Keeping the 90-degree bend throughout, rotate at the shoulders until your hands rise above your elbows and your palms face forward, then lower back under control. Use noticeably lighter weight than for your other shoulder work.