Exercise
Shoulder
2 sets × 12 reps per side · about 6 min
Side-lying shoulder rotation
A gentle rotator cuff strengthener for desk workers, lifters and swimmers.
Consult your clinician before starting exercises
This is a general example, not a personal treatment plan. Stop if you feel sharp pain, numbness or tingling, and check with your physical therapist first.
Your rotator cuff keeps the ball of the shoulder centered as you reach and lift. This exercise strengthens it without loading the shoulder overhead.
How to do it
1. Lie on your side with a folded towel between your top elbow and your ribs.
2. Bend the top elbow to 90 degrees with your forearm across your stomach.
3. Keeping your elbow on the towel, rotate your forearm up toward the ceiling.
4. Lower slowly. Start with no weight or a very light dumbbell.
Stop if you feel sharp pain, numbness or tingling, and check with your clinician before continuing.
Keep going
