18 Rotator Cuff Exercises For Every Day Shoulder Health

Today is the most important day of your life... for your shoulder. You can systematically improve the

strength, durability and health of your shoulder. And set yourself up for long term shoulder stability and

strength.

That is what I want for you. A strong, durable, flexible shoulder. To achieve shoulder bliss, you must

dominate the daily activity of your rotator cuff.

The rotator cuff is the essential health driver for all things shoulder. If you do not take care of your

rotator cuff, eventually you will have HUGE problems. Maybe you already have some issues. That is ok. I

want to help!

The rotator cuff is unique in that the health of this joint it dictated over a long period of time. And the

current state of your shoulder, good or bad, is cumulative.

So that means, you are better off taking small steps of improvement every day. Then trying to take

major leaps in short periods of time.

Whether you are going to train in the weight room or throw the baseball, you need to do these

stretches every day. This is the minimum (We will talk about the advanced moves later). Do not

underestimate the ability of these few exercise. If you stick to it. You can achieve rotator cuff bliss.

Let's get started!

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Arm Circles Forward and Backward - Small

Details: Begin every rotator cuff workout with arm circles. Keep your arms extended straight

out to you side. Point your fingers. Palms down for the forward circles. Do 10 small circles and

focus on your posture. Then point your palms to the sky and do 10 small circles backwards.

This should get your shoulders loser and create blood flow to your arms. Your rotating speed

should vary based on how you feel. Start slow and progress your speed to the 10th rep. When in

doubt, swing your arms slower.

Arm Circles Forward and Backward - Big

Details: Now begin big arm circles forward. Gradually increase the size of the circles until you

maximize the size of the circles. 10 circles forward. Then circle backwards with your palms up

10 times. This should begin significant mobility and blood flow.

Stretch - Right Arm Across And Hold

Details: Take your right arm and place it across your body and hold it with your left arm.

You should feel a significant stretch in your rear shoulder and deltoid. It is very important

that you breathe deeply during this stretch. Hold for 10 seconds, or 5 big breathes. You

should notice a deeper stretch at exhale. Pull the arm in as close as comfortable. But do

not be afraid to push slightly past your comfort zone.

Flex your left bicep for an increased stretch.

Stretch - Left Arm Across And Hold

Details: Same as the right arm. Remember, if you are warming up to throw, treat your non-

throwing arm just as good as your throwing arm.

Take your left arm and place it across your body and hold it with your right arm. You should feel

a significant stretch in your rear shoulder and deltoid. It is very important that you breathe deeply

during this stretch. Hold for 10 seconds, or 5 big breathes. You should notice a deeper stretch at

exhale. Pull the arm in as close as comfortable. But do not be afraid to push slightly past your

comfort zone.

Flex right bicep for increased stretch.

Stretch Right Arm Overhead and Hold

Details: Take your right arm and lift it over your head. Bend your arm and pull the elbow

with your other arm. Then pull and hold. Flex your bicep for an added effect. Hold for 10

seconds or 5 big breathes. Maintain good posture and do not allow your arm to pull on your

neck.

You should feel this in your lat and shoulder. This can also help stretch your triceps.

Stretch Left Arm Overhead and Hold

Details: Same as the right arm. Remember, if you are warming up to throw, treat your non-

throwing arm just as good as your throwing arm.

Take your left arm and lift it over your head. Bend your arm and pull the elbow with your other

arm. Then pull and hold. Flex your bicep for an added effect. Hold for 10 seconds or 5 big

breathes. Maintain good posture and do not allow your arm to pull on your neck.

You should feel this in your lat and shoulder. This can also help stretch your triceps.

Stretch - Right Arm Across By Hip and Hold

Details: Take your right arm and place your hand by the opposite hip. You may need to grab

your tricep or your hand. Pull the arm down towards the opposite hip. Hold for 10 seconds or 5

big breaths. Pull with as much tension as needed to feel the stretch.

You should feel this on the back of your shoulder and traps. This can release neck tension if you

move your head slightly in the opposite direction of the stretch.

Stretch - Left Arm Across By Hip and Hold

Details: Same as the right arm here. Use as much force as needed. You can play with the arm

placement and head placement to increase effectiveness.

Take your left arm and place your hand by the opposing hip. You may need to grab your tricep

or your hand. Pull the arm down towards the other hip. Hold for ten seconds or 5 big breaths.

Pull with as much tension as needed to feel the stretch.

You should feel this on the back of your shoulder and traps. This can release neck tension if you

move your head slightly in the opposite direction of the stretch.

Stretch - Right Posterior Cuff Hold

Details: This stretch is tricky and requires some flexibility. If you do not feel comfortable doing

that's ok. You can skip it. When you get more flexible, you will love it.

Take your right arm and place your right hand in the center of your back. Knuckles should be on

your back. Then reach across with your left hand and grab the your elbow. Pull your elbow

forward. Be easy! This will feel a deep stretch quickly. No reason to push this stretch to hard.

Hold for 5 to 10 seconds. Then release.

Stretch - Left Posterior Cuff Hold

Details: Same as the right arm here. Still requires some flexibility. If you do not feel comfortable

doing that's ok. You can skip it. When you get more flexible, come back to this stretch.

Take your left arm and place your left hand in the center of your back. Knuckles should be on

your back. Then reach across with your right hand and grab the your elbow. Pull your elbow

forward. Be easy! This will feel a deep stretch quickly. No reason to push this stretch to hard.

Hold for 5 to 10 seconds. Then release.

Stretch - Right Arm Lat Pull and Hold

Details: This stretch requires something to grab. You can use anything. A pole. A fence.

A corner of a wall. A tree. If there is nothing around, use your friends. Ask them first!

Grab the wall and gradually stick your butt back until you feel a significant amount of

weight being support by your hand. You should feel a deep stretch across your lat. This

stretch can be pushed with deep tension. If you have strong lats, you can pull the pole as

hard as you want. Hold for ten seconds or 5 deep breathes.

Stretch - Left Arm Lat Pull and Hold

Details: Same as the right arm here. You can also do both arms at once. But you will not

feel the deep stretch needed. Adjust this stretch based on your strength level.

Grab the wall and gradually stick your butt back until you feel a significant amount of

weight being support by your hand. You should feel a deep stretch across your lat. This

stretch can be pushed with deep tension. If you have strong lats, you can pull the pole as

hard as you want. Hold for ten seconds or 5 deep breathes.

Stretch - Right Arm Extension and Hold

Details: This stretch is simple yet effective. Stand up straight. Lengthen your arm over

your head. Kick out your hip and reach high as you can. Hold this at the top and breathe 5

times or for 10 seconds

This stretch requires balance across the entire body. You should feel it in your lat and

oblique.

Stretch - Left Arm Extension and Hold

Details: Same as the right arm here. If you are holding this poses for 10 seconds, you

should feel a sweat by now.

This stretch is simple yet effective. Stand up straight. Lengthen your arm over your head.

Kick out your hip and reach high as you can. Hold this at the top and breathe 5 times or

for 10 seconds

This stretch requires balance across the entire body. You should feel it in your lat and

oblique.

Sleeper Stretch - Right Arm

Details: The sleeper stretch is a technical stretch. Be careful with this move.

Lay on your side and bring your shoulder out in front of you. Bend your arm lightly press

down on the top of your wrist. You should feel a specific spot where you lose range of

motion. Stop there. After a few seconds, push slightly past that point. Hold for ten

seconds or 5 breathes.

You should notice that the arm you are stretching can only stretch so far. And if you have

more body weight on your shoulder, you will experience less range of motion. That is ok.

Do not be a hero on this stretch. But take it serious. A little range of motion gain each day

can be a huge benefit!

Sleeper Stretch - Left Arm

Details: Lay on your side and bring your shoulder out in front of you. Bend your arm

lightly press down on the top of your wrist. You should feel a specific spot where you

lose range of motion. Stop there. After a few seconds, push slightly past that point. Hold

for ten seconds or 5 breathes.

You should notice that the arm you are stretching can only stretch so far. And if you have

more body weight on your shoulder, you will experience less range of motion. That is ok.

Do not be a hero on this stretch. But take it serious. A little range of motion gain each day

can be a huge benefit!

Conclusion

These stretches can be executed every day. Over time, you will gain flexibility and range of

motion. It is very important to judge your own health. If you apply pressure slightly past your

tolerance level, that can an increase in flexibility and health over time.

But always be careful. Do not equate effort with expected shoulder health progression. Aim for

small improvements each day. Take the long term approach.

A shoulder health rule of thumb, 2% increase each day. Over time, you will achieve your goal...

shoulder freedom!

---

As a college pitcher I did these stretches every day. Yes, every...single ...day. Each time before a

throwing session and each time after I lifted weights. These stretches lead to having zero

shoulder issues. And I threw the baseball very fast.

So I highly recommend these stretches (always consult your medical professional over my

opinion).

I hope you enjoyed learning these workouts. A healthy shoulder takes time. Do not push yourself to

quickly. I understand, everyone wants super fast progress. But you need to have a long term outlook on

your rotator cuff. Slow progression leads to long term health. Trying to rush into advanced moves to

quickly, can end up hurting you and slowing you down.

If you would like free video explaining my favorite rotator cuff exercises. Please click the link below:

www.RubberArmSeries.com/bonus

Many rotator cuff exercises are far easier to understand and execute by watching visual explanations of

the exercise. That is why I created this website. I send out free videos to help my students achieve elite

shoulder freedom. Plus you access to blueprints and plan to help you achieve your goals.

"Thanks for reading!" -Zach

Go ahead and visit rubberarmseries.com right now and subscribe with your email. You will get free

videos of rotator cuff exercises and see with your own eyes, shoulder workouts and strategies for

consistent long term health. I will see you there.

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Rotator Cuff Strength

The rotator cuff needs muscle stability and posterior cuff strength. But picking up more weight

is not an effective way to strengthen the rotator cuff. Often times, the max amount of weight

used to strengthen the rotator is about 5 pounds. Or with a resistance band of about 5 to 10

pounds of resistance.

Many rotator cuff strength exercises are vital to your rotator cuff strength, and overall shoulder

health. But these moves are not everyday exercises. Rotator cuff exercises require correct

technique and proper care.

If you experienced shoulder pain or rotator cuff issues, is highly likely your posterior cuff is weak

and needs to be strengthen through specific rotator cuff exercises. Also equally important is the

specific exercises and program you apply to prevent rotator cuff issues.

What's Next? Solid Shoulder Strength...

Now that you have your daily shoulder maintenance in check, you need to get your butt in gear

and strengthen your rotator cuff. A special collection of special rotator cuff exercises can be

found at the site below:

www.pitchersthrowcheese.com/rc

Here where you will learn... "107 exercises to build, protect and

maintain a healthy rotator cuff for life"

- By Zach Calhoon

For other pitcher exclusive products and the exact formula I used to throw 95 MPH.

Please visit:

www.pitchersthrowcheese.com/products

Thanks for reading. Keep working hard and have patience. Success will come with time.