Rotator Cuff Exercises Shoulder Injury Rehab - Ask Doctor Jo

By: AskDoctorJo

Hey everybody, it's Doctor Jo. I got a question the other day in my comments section from a baseball player, and he was wondering how to strengthen his rotisserie cup, no that's not it. Rotator Club, no. Rotary Club? No, actually it's the rotator cuff. And so I'm gonna use some weights today to show you some strengthening exercises.

You don't have to start off with a lot of weight, 2-2.5 pounds just to get you going should do fine. So let's get started. Welcome to my boudoir. So the first exercise I'm gonna show you they're all going to be lying down in this segment. And then I'll show you another video with them standing up. So I'm gonna have you lie down on your stomach, and you want to be able to get on a couch or a bed or anywhere you can put your arm straight out. If your arm is bent, then you're not gonna be able to get the exercises that you want in there. So I'm gonna take my weight that's just about 2.5 pounds.

And what I'm gonna do is keep my arm as straight a possible, and the first exercise you're gonna have to do is go straight up as far as you comfortably can. You want to keep your arm as straight as you can, and then slowly come back down. Try not to hike your shoulder up while you're doing it. You're lying down so your upper shoulder can get relaxed on the bed and be supported. So you can focus on all those muscles that you're working right there. So keep it nice and straight, go straight up.

Rotator Cuff Exercises Shoulder Injury Rehab - Ask Doctor Jo

Try that 10 times. And then you're gonna go back. So now, bringing it straight back. Try not to bring it all the way up in the air like that, all you need to do is go parallel to your body and then straight down.

Try that one 10 times, see how it does. And then you want to go out to the side. So same thing, you just want to go even to your body. You don't wanna, see how hard I'm struggling? You don't want to have to struggle that much. You want it to feel good, just burning that the muscles are working. So going straight out to the side.

10 times with that as well. Then you're gonna roll over on your stomach. And we call these serratus punches which is the muscles you're working are the serratus muscles.

With this, you want to keep your arm as straight as you can. And you're not actually punching like that, that's not what you're doing. You want to keep your arm straight the whole time, and you're actually moving your whole arm up and down.

So it you're doing this, that's not what I'm looking for. You're actually bringing that whole arm straight up and straight down. Same thing, try 10 of those. See how it goes, if those are easy, bump it up to 15 or 20.

If that's still easy, then you can bump up your weights. So those were some strengthening exercises for your rotator cuff lying down. In the next video that we have for the shoulder, I'll show you some standing exercises with some resistive bands and some weights. So if you have any questions, leave them in the comments section, and it you'd like to check out some other videos, including some more shoulder videos, please go check out my website at And remember have fun, be safe, and I hope you feel better soon.

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