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 exercises standing up to get your rotator cuff strong again. You will need a resistive band for these exercises and a door to hold the band in place. Put a knot in the middle of your band, and close the door on the band. For the first exercise, place the band above your head. Make sure the door is closed!! You are going to do rows. Try staggering your feet so you can get a good stable stance. You want to keep your elbows in close to your body and make a rowing motion. Try to squeeze your shoulder blades together when you pull back. Make sure you are using a slow controlled motion. Try 10-15, and work your way up to 20-25, then increase the band. You want to repeat this with the band anchored right in front of you, and then down below by your feet.
The next set of exercises is going to be internal and external rotation of your shoulder. Anchor the band right in front of you again. You want to be able to hold your arm bent with the elbow at a 90-degree angle. First is external rotation. Start with your arm at your stomach, and pull out to parallel with the door. Then you can turn around for internal rotation. Have your arm parallel with the door, and then pull your arm into your stomach.
The last exercise is bicep curls. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don’t let the band control you!