One of the most painful injuries is when a person tears or injures the rotator cuff muscles of the shoulder. With a few exercises a person can prevent a shoulder injury and be able to do an activity more efficiently. A person will not need expensive equipment or lots of time do do the exercises. A soup can will be the only supply needed for theses exercises. All these exercises will be performed every other day and for 20-30 reps.
Shoulder flexion is the first exercise. This involves lifting the arm straight out in front of the body up to shoulder high. A person does not have to go any higher than shoulder high and in doing so may actually cause an impingement injury at the shoulder.
Shoulder abduction is the next exercise and is similar to the shoulder flexion exercise. A person will lift the arm out to the side up to shoulder high again. This exercise will be a little harder than the flexion exercises.
Empty can is the third exercise. With this exercise a person will lift the arm up half way between in front of the body and out to the side. The person will also turn his/her hand so that the thumb is pointed down like he/she is pouring out a can. Again, the person will only lift his/her arm up to shoulder high.
Internal rotation has the person lay on the shoulder that will be exercised with the elbow at his/her side. The person will then pull his/her hand across his/her body. No resistance should be used as the person gets used to the movement of the exercise.
Last, external rotation starts in the same position as the internal rotation, but with the shoulder to be exercised on top. While keeping the elbow next to the body, the person will lift the hand away from the body. Again with this exercise, start with no weight until the person is used to the exercise.