Rotator Cuff Sequence

    • Sidelying abduction: Lay on your side with arm straight resting on your side. Roll your top shoulder back so it is in line with your ear. Raise your arm directly above you toward the ceiling, then down toward your ear. Return to starting position. You may hold a weight in your hand to increase the difficulty of this exercise. Repeat 10X each side. 
    • Sidelying external rotation: Lay on your side with your elbow bent to 90 degrees so the upper arm is resting on your side and your hand is toward the ground in front of you. Roll your top shoulder back so it is in line with your ear. Raise your hand toward the ceiling. Return to starting position. You may hold a weight in your hand to increase the difficulty of this exercise. Repeat 10X each side. 
    • Sidelying horizontal abduction: Lay on your side with arm resting straight in front of you. Roll your top shoulder back so it is in line with your ear. Raise your arm back and above you toward the ceiling, then down toward your ear. Return to starting position. You may hold a weight in your hand to increase the difficulty of this exercise. Repeat 10X each side. 
    • Sidelying flexion: Lay on your side with arm resting straight on your side. Roll your top shoulder back so it is in line with your ear. Bring your arm in front of you toward your head. Return to starting position. You may hold a weight in your hand to increase the difficulty of this exercise. Repeat 10X each side.