Rotator Cuff Exercises with Weights

If you are having shoulder pain, most likely the rotator cuff is involved. The rotator cuff is made up of four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. They are very important in shoulder movement and stability. You can have a strain, sprain, partial tear, or full thickness tear of the muscles.

This video will show you some simple strengthening rotator cuff exercises lying down to get it strong again. You can use just a small amount of weights for these exercises. Start off lying down on your stomach where your arm can hang straight down. Put a small 1-2 pound weight in your hand. Keeping your arm straight, move your arm straight up to parallel to the ground or body. This is shoulder flexion. Then pull your arm back towards your side; this is shoulder extension. Now lift it out to the side keeping it level with your body. This is shoulder abduction. 

Now you will roll onto your back. Keeping your arm straight again, and trying not to bend your elbow, punch your arm towards the ceiling. These are called serratus punches or scapular protraction. These muscles keep your shoulder blade, or scapula close to your ribcage and tracking properly. You can start out with 10-15 repetitions, and then work your way up.



DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.