Rotator cuff strengthening exercises can be done to recover from a rotator cuff injury and to help prevent future injuries. After a rotator cuff injury, rotator cuff strengthening exercises should not be done until the injury has been rested for two days and rotator cuff stretches can be done comfortably.

Many rotator cuff exercises use light dumbbells. Heavy weights are not needed and may be counterproductive. If the weights are too heavy, the small muscles of the rotator cuff could be strained. Three to five pound dumbbell weights are typically sufficient for beginners.

The movements in rotator cuff exercises should be slow and controlled. Rotator cuff exercises should not cause pain. If an exercise is painful, the person should avoid that exercise until it can be done comfortably. Rotator cuff stretches should be done before doing strengthening exercises.

To get in position for one rotator cuff strengthening exercise, the person should sit on a weight bench. Turn towards the side and place one foot in front of you on the bench with the knee bent. While holding a light-weight dumbbell, rest the elbow on the knee. Begin by holding the forearm parallel to the floor.

With one smooth motion, raise the forearm while keeping the elbow on the knee. The forearm should be perpendicular to the floor. This strengthening exercise should be repeated up to fifteen times for each arm.

One rotator cuff strengthening exercise starts with lying on the right side on a weight bench. While holding a light-weight dumbbell, the right arm should be bent at a ninety degree angle so that the forearm is parallel to the floor and the upper arm and elbow are against the chest.

Keeping the upper arm and elbow against the body, the forearm should be raised across the front of the chest. The forearm should be lowered slowly to the starting position parallel to the floor. This rotator cuff strengthening exercise should be repeated up to thirty times.

Another rotator cuff exercise begins with the person lying on their stomach along the edge of a bed with one arm off the side of the bed. Holding a dumbbell with a weighted side of the dumbbell close to the bed, lift the dumbbell and bend the elbow ninety degrees until the dumbbell is at about eye level and forearm is parallel to the floor. Slowly lower the hand back to the floor. This exercise should be repeated and then done with the other arm.

A rotator cuff exercise that uses a resistance band starts with the band tied to the doorknob of a closed door. The person should stand with sideways with the injured shoulder closest to the door. Holding the resistance band, the person should have their upper arm against their side with the elbow bent at ninety degrees. While keeping the elbow bent, the forearm should be brought in front of the body then slowly returned to the starting position.

Full recovery from a rotator cuff injury can take months. The person should avoid doing too many rotator cuff exercises early in recovery. Instead of helping the recovery process, straining the healing rotator cuff cause further injury and prolong recovery. The process of rotator cuff strengthening after injury is slow and gradual. The physician may recommend specific strengthening exercises for the individual.