Hurt shoulder... Strengthen and recuperate your ROTATOR CUFF

The rotator cuff is a socket like ball made up of muscles and tendons. The function of the cuff is to primarily stabilize the shoulder. It is made up of four main muscle groups: supraspinatus, infraspinatus, subscapularis, and the teres minor.
Injuring any one of these muscles can cause tremendous pain and a loss of motion to the shoulder.

It is critical that when exercising the rotator cuff the individual does not use too much weight, the resistance is not the emphasis.

Perform 2-3 times a week

Preventive exercises:

• Rotator cuff push out w/resistance band 3x15
• Stand up straight and keep your elbow tuck into your side as if initiating a triceps extension. Attached the rotator away from the body so that your hand is having to push out against the resistance. 
• Rotator cuff push in w/resistance band 3x15
• Same as explained above with the modification of pulling in.

• Laying external rotation w/dumbbell 3x15
• Lay on a bench face down with your arm hanging off. Lift your elbow so that it is parallel with your shoulder and 90 degrees with your hand. Using a light dumbbell keep your elbow stationary while bending your hand up until it is parellel with your shoulder. 

• Rotator cuff internal rotation w/dumbbell 3x15
• While sitting on a bench lift the right leg up so that your knee is bent and your foot is down. Place your right elbow on your right inner thigh in a 90 degree angle. Using a light dumbbell slow drop your hand until it is parallel with your elbow, then raise it back up.