Shoulder and rotated cuff injuries are common in athletics. We do a shoulders stabilization series to help prevent rotate or cuff injuries. The first one we do is a V-raise. The thumbs are pointed down, the little finger is up in the air and you raise the dumbbells in a V-motion just wider than your shoulders. You are gonna raise the weights in control and lower them down slowly.
The next exercise in the shoulders series is coarse on a rotation. I am going to keep the elbows up so there is a straight line from the elbow to elbow and rotate the dumbbells up and over. The athlete wants to continually work on trying to get greater range of motion.
Another exercise is very common. It is internal and external rotation. The elbows are pointed straight down. You rotate the arm as far as you comfortably can and bring it back in towards the midline of the body. Rotate out and back in. This also can be done with surgical movement.
Again, we all done those exercises, you want to make sure that you train both sides.
Side lateral is towards the medial deltoid. As you raise the weights you want to turn thumb down little finger up and raise the weights with some acceleration and lower the weight in control.
Another variation is to bend over lateral raise. This could be done with either the thumb up or the thumb down which works different muscles. And you want to raise the weights in control then lower them down slowly.
With all these exercises, you want to use relatively light weights so the major muscle groups do not do the work and the small muscles involve in the 38 rotator cuff allow to do the work.
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