Top 5 Exercises to Prevent Rotator Cuff Injuries

1. External Rotation with Resistance Band

Purpose: Strengthens the infraspinatus and teres minor muscles, which are crucial for shoulder stability.

How to Do It:

1. Attach a resistance band to a sturdy object at waist height.

2. Stand sideways to the anchor point, holding the band with the hand furthest from it.

3. Keep your elbow bent at 90° and tucked into your side.

4. Slowly pull the band away from your body, rotating your shoulder outward.

5. Return to the starting position with control.

Repetitions: 2-3 sets of 10-12 reps per side.

2. Internal Rotation with Resistance Band

Purpose: Strengthens the subscapularis, another key muscle in the rotator cuff.

How to Do It:

1. Attach a resistance band to a sturdy object at waist height.

2. Stand sideways to the anchor point, holding the band with the hand closest to it.

3. Keep your elbow bent at 90° and tucked into your side.

4. Pull the band inward across your body, rotating your shoulder.

5. Slowly return to the starting position.

Repetitions: 2-3 sets of 10-12 reps per side.

3. Scapular Retractions (Rows)

Purpose: Strengthens the rhomboids and trapezius, which support shoulder alignment and reduce strain on the rotator cuff.

How to Do It:

1. Use a resistance band or cable machine.

2. Hold the band or handle with both hands, keeping your arms straight in front of you.

3. Squeeze your shoulder blades together as you pull the band or handle toward your chest.

4. Keep your shoulders down and avoid shrugging.

5. Slowly return to the starting position.

Repetitions: 2-3 sets of 12-15 reps.

4. Shoulder Blade Squeezes

Purpose: Improves scapular stability and posture, reducing rotator cuff strain.

How to Do It:

1. Sit or stand with your arms relaxed by your sides.

2. Squeeze your shoulder blades together as if trying to hold a pencil between them.

3. Hold for 3-5 seconds, then release.

Repetitions: 2-3 sets of 10 reps.

5. Standing T-Raises

Purpose: Strengthens the supraspinatus and deltoid muscles, which support arm movement.

How to Do It:

1. Hold light dumbbells or no weight at all.

2. Stand with your feet shoulder-width apart, arms relaxed at your sides.

3. Lift your arms out to the side to form a "T" shape, keeping your shoulders down.

4. Slowly lower your arms back to the starting position.

Repetitions: 2-3 sets of 10-12 reps.