Exercise Two: Towel in Armpit
For this exercise, you will need an exercise mat, a pillow, a towel and a small weight or barbell. Lie down on your side. Uses a pillow to keep your head aligned with your spine and prevent a neck injury. Bend the elbow of the arm you are lying on so that your hand rests against the pillow in front of your face. Roll up a towel and place under the armpit on the arm facing the sky or ceiling. Place a weight in this hand. Slowly raise the arm until it is level with your shoulder. Use a swinging action that mimics a backhand in the game of tennis. Then lower the arm until your hand is resting on your chest. Repeat until your arm gets tired. Then get up and lie down the other way so your other arm and rotator cuff gets a workout.
Exercise Three: Lazy Version of Exercise Two
Lay on your side as in Exercise Two but dispose of the towel. Instead of raising your arm straight up, keep it resting on your side. Use the arm you are laying on. Lift a weight from the floor to your chest. Repeat until the arm gets tired. Get up and turn over to work out the other arm and rotator cuff.
Exercise Four: Standing Arm Lifts
Stand up. Place one weight in each hand, with the thumb pointing behind you. Slowly lift one arm straight out 45 degrees or so it is level with the floor. Raise your other arm as much as you need to if you feel unbalanced. Hold for 20 or 30 seconds and then slowly lower. Repeat this exercise with the other arm and rotator cuff. Do this until both arms are tired.
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