Exercise

• When you have a weak rotator cuff or one that has been injured, it is crucial that you do exercises especially designed to strengthen this area. Hughston exercises fit that premise. This type of exercise is used by weekend athletes as well as by professionals such as baseball pitchers and catchers. You need to lie face down to do the six exercises. No equipment is necessary, but you do them on a massage table if possible.
  
  1. This exercise is good for all four rotator muscles. Extend both arms to the sides at a 90-degree angle, thumbs pointed toward your head. Lift arms toward ceiling so that shoulder blades move together. Return to starting position. Make sure arms are never lower than the height of the table.
  
  2. This one is great for the supraspinatus muscle. Start in the same position as in previous exercise. Bring thumbs toward your ears, as far as they can go. Return to starting position.
  
  3. This one is great for the infraspinatus, but also for the supraspinatus and teres minor. Start in the same position as exercise one, but with thumbs pointing toward ceiling.
  Lift toward ceiling. Back to starting position.
  
  4. This one is good overall. Maintain starting position with thumbs still up. Bring forward as far as possible and then back.
  
  5. This one is good for infraspinatus and teres minor. Same starting position but bend elbow at a 90-degree angle. Externally rotate your shoulder as though you were about to pitch a ball. Move over on table so that your shoulder joint is supported. Do one at a time.
  
  6. Only for teres minor. Bring your arms down and along your sides, thumbs pointing out. Lift them up toward the ceiling and back down.
  
  Hold all exercises for two seconds. Do one set of all for 10 repetitions the first week, three times per week, not on consecutive days. Add 10 reps every week until you do 60 continuous repetitions. Then you can add one-pound weights. Never do more than three pounds on each arm.
  
  

Considerations

• Be sure you are cleared to start exercising before you attempt this program. If you start too early, you may further injure your rotator cuffs. You may want to look into other types of exercise to complement this program. Consult with a physical therapist or trainer qualified in this area.