Rotator cuff exercises for strong shoulders

By  ,  Onlymyhealth editorial team
Oct 11, 2017
Quick Bites

  • Towel stretch and reverse fly make shoulders strong.
  • Strong shoulders improve your ability to perform physical tasks.
  • These exercises will also reverse the damage to the shoulders.

We demand a lot from our shoulders for many day-to-day activities. Human legs are supported by big joints, but same is not the case with arms. Unlike your lower body and its big joints support, soft tissues are the support system for arms. 

Rotator cuff has four muscles – supraspinatus, infraspinatus, teres minor and subscapularis, which are collectively known as rotator cuff muscles. These are the key to providing stability to the shoulder complex. Owing to their small size and work that is demanded of them, their strength can go for a toss. Rotator cuff exercises can help making shoulders strong.


There are certain exercises for rotator cuff that not maintain optimal rotator cuff health but also strengthen shoulders.

Towel stretch

The exercise requires one to place a towel behind the back. Hold the towel from the top with one hand and hold from the bottom with the other hand. Walk your fingers together and also gently pull from either direction until you reach the most restricted motion. Hold there for 10 seconds. Repeat 5 times. 

Reverse fly

Stand with your a feet wide and knees slightly bent. Keep your back straight and bend forward slightly at the waist. Hold a light weight in both hands and extend your arms and raise them away from your body without locking your elbow. Squeeze your shoulder blades together in the move and make sure you don’t raise your arms above shoulder height. Return to initial position and repeat.

Side-lying external rotation

Lie down on the side. Bend the elbow of your arm to 90 degrees and rest the elbow on your side and rest your forearm across the abdomen. Hold a light dumbbell and keep your elbow against your side. Raise the dumbbell toward the ceiling slowly and hold the dumbbell up for a few seconds before you get back to the initial position in a controlled motion. Do three sets of 10 reps. 

Give rotator cuff muscles relief and your shoulders a blast with these exercises. As your shoulders get stronger, many of your daily chores will become easy.

Image source: Getty


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