This is a great exercise for strengthening
the rotator cuff and the shoulder complex muscles after straining the rotator cuff.
Kneel with your fists on the ground and keep your spine in neutral posture with your inner
core muscles engaged. Imagine there is clock face numbered 9 to 3 O’clock on the ground
in front of you. Begin by reaching the right hand to 9 O’clock and then back to the
start position. Proceed to continue to 1O, 11, 12, 1, and then 2 and then 3 O’clock.
and then reverse back to 9 O’clock again. Repeat this for your left hand. Perform 3
sets of 5 for each side. If you have any pain during the exercise or are unsure about what
you are doing, consult your local Physiotherapist before continuing.