Rotator Warm Ups
Lying External Rotations

1) Starting Position

2) Finish Position                                   
This trains the infraspinatus and teres minor muscles which help keep your shoulders safer from injury. Lay down flat on one side on a flat bench. Using a light dumbbell start the exercise with your right arm fully against the right side with the elbow flexed at a 90 degree angle and pinned against the left hip bone. Do not move your upper arm from this position during the exercise. Slowly raise the dumbbell by rotating the right arm upwards while maintaining your 90 degree bend in the elbow. When your lower arm is pointing straight up, lower it down until it is almost touching the bench. Repeat. Do not move your torso during the exercise.

 

Rotator Warm Ups
Lying Lateral Rotations

1) Starting Position

2) Finish Position

Lie face down on a bench. Keep your left arm along the upper side of your body for stability. With a very light dumbell in your right hand, bend your right elbow to 90 degrees. Keep the right bicep resting on the table. Now roll your right shoulder in, raising the dumbell up to ear level. Lower the weight slowly. Repeat for 10 - 20 repetitions. Then do the whole exercise again with your left arm.

Scapular Retraction
Practice squeezing shoulder blades togther, then expanding them apart. This will help you get "in touch" with that bodypart and enable you to learn and exercise control. Learning and implementing this technique is imperative if you are to prevent shoulder injury.

                              

Control Drill
This movement exercises the mid-back/scapula area for further control development