Note: people can read part I of this series HERE
Strengthening the Rotator Cuff
First and foremost, proper technique is more important than weight. Starting out, use very little to no weight. I find that 3-5 lb wrist weights or dumbbells are enough. These muscles are small; therefore, the goal is not to make them bulky by lifting heavy weight, but instead to concentrate on proper form to strengthen them. Use your best judgment when choosing how much weight to utilize.
Depending on the condition of the patient, it is recommended that they perform these for 3 sets of 10, and build up to 3 sets of 25, then add resistance. Results will vary depending on the severity of the condition and daily physical activity.
This can be performed standing using thera-band or side lying with dumbbells. Start by flexing the forearm to 90° with the elbow firmly on your side, then rotate your hand away from your body.