An all-time favorite!

1. Start with your elbow bent at 90 degrees against the body.

2. Lift the arm sideways to horizontal (shoulder abduction). Hold half a sec.

3. Lift your wrist to vertical (Shoulder external rotation). Hold half a sec.

4. Bring your elbows forward, making sure that your arms stay horizontal. Hold half a sec.

5. Come back to position 3, then 2, then 1.

Make sure that the angle between the arm and forearm remains 90 degrees throughout the exercises.

Will help:

Advanced Rotator cuff rehab