[Skip to main content](https://www.nike.com#skip-to-content) - [](https://www.nike.com/my/jordan) - [Find a Store](https://www.nike.com/my/retail) - [Help](https://www.nike.com/my/help) [Help](https://www.nike.com/my/help) - [Order Status](https://www.nike.com/my/orders) - [Dispatch and Delivery](https://www.nike.com/my/help/a/shipping-delivery-gs) - [Returns](https://www.nike.com/my/help/a/returns-policy-gs) - [Contact Us](https://www.nike.com/my/help/#contact) - [Privacy Policy](https://agreementservice.svs.nike.com/my/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.unite&country=MY&language=en&requestType=redirect) - [Terms of Sale](https://www.eshopworld.com/shoppers/help/retailer/nike/terms-and-conditions-of-sale-en/) - [Terms of Use](https://agreementservice.svs.nike.com/my/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike&country=MY&language=en&requestType=redirect) - [Send Us Feedback](https://www.nike.com#site-feedback) - [Join Us](https://www.nike.com/my/membership) - [Sign In](https://www.nike.com/my/register) [](https://www.nike.com/my/) - New & Featured - Featured - [Upcoming Drops](https://www.nike.com/my/w/new-upcoming-drops-k0gk) - [New Arrivals](https://www.nike.com/my/w/new-3n82y) - [Bestsellers](https://www.nike.com/my/w/best-76m50) - [SNKRS Launch Calendar](https://www.nike.com/my/launch) - [Customise with Nike By You](https://www.nike.com/my/nike-by-you) - [Jordan](https://www.nike.com/my/jordan) - [Kobe Bryant](https://www.nike.com/sg/w/kobe-pgd6) - [LeBron James](https://www.nike.com/my/basketball/lebron-james) - [National Team Kits](https://www.nike.com/my/w/national-team-football-1gdj0zav9de) - Trending - [Just Do the Work](https://www.nike.com/my/w/nike-training-gym-58jtoz7yfb) - [More Colours, More Running](https://www.nike.com/my/w/running-shoes-1sytgz37v7jz7gee1z8nexhzy7ok) - [What's Trending](https://www.nike.com/my/w/trending-now-5fpm9) - [24.7 Collection](https://www.nike.com/my/w/247-collection-asi8j) - [Colours of the Season](https://www.nike.com/sg/w/fresh-colors-a499l) - [Retro Running](https://www.nike.com/my/w/retro-running-8kemk) - [Running Shoe Finder](https://www.nike.com/sg/running-shoe-finder) - [Nike Mind](https://www.nike.com/sg/w/mind-game-avw) - Shop Icons - [Lifestyle](https://www.nike.com/my/sportswear) - [Air Force 1](https://www.nike.com/my/w/air-force-1-shoes-5sj3yzy7ok) - [Air Jordan 1](https://www.nike.com/my/w/jordan-1-shoes-aj85gzy7ok) - [Air Max](https://www.nike.com/my/w/air-max-shoes-a6d8hzy7ok) - [Dunk](https://www.nike.com/my/w/dunk-shoes-90aohzy7ok) - [Cortez](https://www.nike.com/my/w/cortez-shoes-byfxzy7ok) - [Blazer](https://www.nike.com/my/w/blazer-shoes-9gw3azy7ok) - [Pegasus](https://www.nike.com/my/w/pegasus-shoes-8nexhzy7ok) - [Vomero](https://www.nike.com/my/w/zoom-vomero-shoes-7gee1zy7ok) - Shop By Sport - [Running](https://www.nike.com/my/running) - [Basketball](https://www.nike.com/my/basketball) - [Football](https://www.nike.com/my/football) - [Golf](https://www.nike.com/my/w/golf-23q9w) - [Tennis & Pickleball](https://www.nike.com/my/tennis) - [Gym & Training](https://www.nike.com/my/training) - [Yoga](https://www.nike.com/my/w/yoga-anrlj) - [Skateboarding](https://www.nike.com/my/skateboarding) - [Trail Running](https://www.nike.com/my/w/trail-running-75jcn) - [All Conditions Gear](https://www.nike.com/my/acg) - [Men](https://www.nike.com/my/men) - Featured - [New Arrivals](https://www.nike.com/my/w/new-mens-3n82yznik1) - [Bestsellers](https://www.nike.com/my/w/mens-best-76m50znik1) - [Shop All Sale](https://www.nike.com/my/w/mens-sale-3yaepznik1) - [All Conditions Gear](https://www.nike.com/my/w/mens-acg-93bsdznik1) - [Shoes](https://www.nike.com/my/w/mens-shoes-nik1zy7ok) - [All Shoes](https://www.nike.com/my/w/mens-shoes-nik1zy7ok) - [Lifestyle](https://www.nike.com/my/w/mens-lifestyle-shoes-13jrmznik1zy7ok) - [Jordan](https://www.nike.com/my/w/mens-jordan-shoes-37eefznik1zy7ok) - [Running](https://www.nike.com/my/w/mens-running-shoes-37v7jznik1zy7ok) - [Football](https://www.nike.com/my/w/mens-football-shoes-1gdj0znik1zy7ok) - [Basketball](https://www.nike.com/my/w/mens-basketball-shoes-3glsmznik1zy7ok) - [Gym & Training](https://www.nike.com/my/w/mens-training-gym-shoes-58jtoznik1zy7ok) - [Tennis](https://www.nike.com/my/w/mens-tennis-shoes-ed1qznik1zy7ok) - [Skateboarding](https://www.nike.com/my/w/mens-skateboarding-shoes-8mfrfznik1zy7ok) - [Sandals & Slides](https://www.nike.com/my/w/mens-sandals-slides-fl76znik1) - [Nike By You](https://www.nike.com/my/w/mens-nike-by-you-shoes-6ealhznik1zy7ok) - [Trail Running](https://www.nike.com/my/w/mens-acg-trail-running-shoes-75jcnz93bsdznik1zy7ok) - [Clothing](https://www.nike.com/my/w/mens-clothing-6ymx6znik1) - [All Clothing](https://www.nike.com/my/w/mens-clothing-6ymx6znik1) - [Tops & T-Shirts](https://www.nike.com/my/w/mens-tops-t-shirts-9om13znik1) - [Shorts](https://www.nike.com/my/w/mens-shorts-38fphznik1) - [Pants & Leggings](https://www.nike.com/my/w/mens-trousers-tights-2kq19znik1) - [Hoodies & Sweatshirts](https://www.nike.com/my/w/mens-hoodies-sweatshirts-6riveznik1) - [Jackets & Gilets](https://www.nike.com/my/w/mens-jackets-gilets-50r7yznik1) - [Jerseys & Kits](https://www.nike.com/my/w/mens-kits-jerseys-3a41eznik1) - [Jordan](https://www.nike.com/my/w/mens-jordan-clothing-37eefz6ymx6znik1) - [All Conditions Gear](https://www.nike.com/my/w/mens-acg-clothing-6ymx6z93bsdznik1) - Shop By Sport - [Running](https://www.nike.com/my/w/mens-running-37v7jznik1) - [Basketball](https://www.nike.com/my/w/mens-basketball-3glsmznik1) - [Football](https://www.nike.com/my/w/mens-football-1gdj0znik1) - [Golf](https://www.nike.com/my/w/mens-golf-23q9wznik1) - [Tennis & Pickleball](https://www.nike.com/my/w/mens-tennis-ed1qznik1) - [Gym & Training](https://www.nike.com/my/w/mens-training-gym-58jtoznik1) - [Yoga](https://www.nike.com/my/w/mens-yoga-anrljznik1) - [Skateboarding](https://www.nike.com/my/w/mens-skateboarding-8mfrfznik1) - [Trail Running](https://www.nike.com/my/w/mens-trail-running-75jcnznik1) - Accessories & Equipment - [All Accessories & Equipment](https://www.nike.com/my/w/mens-accessories-equipment-awwpwznik1) - [Bags & Backpacks](https://www.nike.com/my/w/mens-bags-backpacks-9xy71znik1) - [Socks](https://www.nike.com/my/w/mens-socks-nik1zuwr3) - [Hats & Headwear](https://www.nike.com/my/w/mens-hats-visors-headbands-31btsznik1) - [Women](https://www.nike.com/my/women) - Featured - [New Arrivals](https://www.nike.com/my/w/new-womens-3n82yz5e1x6) - [Bestsellers](https://www.nike.com/my/w/womens-best-5e1x6z76m50) - [Shop All Sale](https://www.nike.com/my/w/womens-sale-3yaepz5e1x6) - [All Conditions Gear](https://www.nike.com/my/w/womens-acg-5e1x6z93bsd) - [Shoes](https://www.nike.com/my/w/womens-shoes-5e1x6zy7ok) - [All Shoes](https://www.nike.com/my/w/womens-shoes-5e1x6zy7ok) - [Lifestyle](https://www.nike.com/my/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok) - [Jordan](https://www.nike.com/my/w/womens-jordan-shoes-37eefz5e1x6zy7ok) - [Running](https://www.nike.com/my/w/womens-running-shoes-37v7jz5e1x6zy7ok) - [Gym & Training](https://www.nike.com/my/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok) - [Tennis](https://www.nike.com/my/w/womens-tennis-shoes-5e1x6zed1qzy7ok) - [Football](https://www.nike.com/my/w/womens-football-shoes-1gdj0z5e1x6zy7ok) - [Basketball](https://www.nike.com/my/w/womens-basketball-shoes-3glsmz5e1x6zy7ok) - [Sandals & Slides](https://www.nike.com/my/w/womens-sandals-slides-5e1x6zfl76) - [Nike By You](https://www.nike.com/my/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok) - [Trail Running](https://www.nike.com/my/w/womens-acg-trail-running-shoes-5e1x6z75jcnz93bsdzy7ok) - [Clothing](https://www.nike.com/my/w/womens-clothing-5e1x6z6ymx6) - [All Clothing](https://www.nike.com/my/w/womens-clothing-5e1x6z6ymx6) - [Performance Essentials](https://www.nike.com/my/w/womens-back-to-basics-5e1x6zkkjj) - [Tops & T-Shirts](https://www.nike.com/my/w/womens-tops-t-shirts-5e1x6z9om13) - [Sports Bras](https://www.nike.com/my/w/womens-sports-bras-40qgmz5e1x6) - [Pants & Leggings](https://www.nike.com/my/w/womens-trousers-tights-2kq19z5e1x6) - [Shorts](https://www.nike.com/my/w/womens-shorts-38fphz5e1x6) - [Hoodies & Sweatshirts](https://www.nike.com/my/w/womens-hoodies-sweatshirts-5e1x6z6rive) - [Jackets & Gilets](https://www.nike.com/my/w/womens-jackets-gilets-50r7yz5e1x6) - [Skirts & Dresses](https://www.nike.com/my/w/womens-skirts-dresses-5e1x6z8y3qp) - [Modest Wear](https://www.nike.com/my/w/modest-wear-22fj5) - [Nike Maternity](https://www.nike.com/my/w/maternity-fl9s) - [Plus Size](https://www.nike.com/my/w/womens-plus-size-clothing-5e1x6z6ymx6z8mjm2) - [All Conditions Gear](https://www.nike.com/my/w/womens-acg-clothing-5e1x6z6ymx6z93bsd) - Shop By Sport - [Yoga](https://www.nike.com/my/w/womens-yoga-5e1x6zanrlj) - [Running](https://www.nike.com/my/w/womens-running-37v7jz5e1x6) - [Gym & Training](https://www.nike.com/my/w/womens-training-gym-58jtoz5e1x6) - [Basketball](https://www.nike.com/my/w/womens-basketball-3glsmz5e1x6) - [Tennis & Pickleball](https://www.nike.com/my/w/womens-tennis-5e1x6zed1q) - [Golf](https://www.nike.com/my/w/womens-golf-23q9wz5e1x6) - [Football](https://www.nike.com/my/w/womens-football-1gdj0z5e1x6) - [Skateboarding](https://www.nike.com/my/w/womens-skateboarding-5e1x6z8mfrf) - [Trail Running](https://www.nike.com/my/w/womens-trail-running-5e1x6z75jcn) - Accessories & Equipment - [All Accessories & Equipment](https://www.nike.com/my/w/womens-accessories-equipment-5e1x6zawwpw) - [Bags & Backpacks](https://www.nike.com/my/w/womens-bags-backpacks-5e1x6z9xy71) - [Socks](https://www.nike.com/my/w/womens-socks-5e1x6zuwr3) - [Hats & Headwear](https://www.nike.com/my/w/womens-hats-visors-headbands-31btsz5e1x6) - [Kids](https://www.nike.com/my/kids) - Featured - [New Arrivals](https://www.nike.com/my/w/new-kids-3n82yzv4dh) - [Bestsellers](https://www.nike.com/my/w/kids-best-76m50zv4dh) - [Back to School](https://www.nike.com/my/w/back-to-school-840ik) - [Sport Gear](https://www.nike.com/my/w/kids-gym-running-22fovzv4dh) - [Lifestyle Looks](https://www.nike.com/my/w/kids-lifestyle-13jrmzv4dh) - [Nike x LEGO®](https://www.nike.com/my/lego) - [All Conditions Gear](https://www.nike.com/my/w/kids-acg-93bsdzv4dh) - [Nike Teens](https://www.nike.com/my/teens) - Shoes - [All Shoes](https://www.nike.com/my/w/kids-shoes-v4dhzy7ok) - [Lifestyle](https://www.nike.com/my/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok) - [Jordan](https://www.nike.com/my/w/kids-jordan-shoes-37eefzv4dhzy7ok) - [Football](https://www.nike.com/my/w/kids-football-shoes-1gdj0zv4dhzy7ok) - [Running](https://www.nike.com/my/w/kids-running-shoes-37v7jzv4dhzy7ok) - [Basketball](https://www.nike.com/my/w/kids-basketball-shoes-3glsmzv4dhzy7ok) - Clothing - [All Clothing](https://www.nike.com/my/w/kids-clothing-6ymx6zv4dh) - [Tops & T-Shirts](https://www.nike.com/my/w/kids-tops-t-shirts-9om13zv4dh) - [Sport Bras](https://www.nike.com/my/w/kids-sports-bras-40qgmzv4dh) - [Hoodies & Sweatshirts](https://www.nike.com/my/w/kids-hoodies-sweatshirts-6rivezv4dh) - [Pants & Leggings](https://www.nike.com/my/w/kids-trousers-tights-2kq19zv4dh) - [Shorts](https://www.nike.com/my/w/kids-shorts-38fphzv4dh) - [Jackets & Gilets](https://www.nike.com/my/w/kids-jackets-gilets-50r7yzv4dh) - [All Conditions Gear](https://www.nike.com/my/w/kids-acg-clothing-6ymx6z93bsdzv4dh) - Kids By Age - [Older Kids (7 - 14 years)](https://www.nike.com/my/w/older-kids-agibjzv4dh) - [Younger Kids (4 - 7 years)](https://www.nike.com/my/w/little-kids-6dacezv4dh) - [Babies & Toddlers (0 - 4 years)](https://www.nike.com/my/w/baby-toddlers-kids-2j488zv4dh) - Shop By Sports - [Football](https://www.nike.com/my/w/kids-football-1gdj0zv4dh) - [Running](https://www.nike.com/my/w/kids-running-37v7jzv4dh) - [Basketball](https://www.nike.com/my/w/kids-basketball-3glsmzv4dh) - [Gym & Training](https://www.nike.com/my/w/kids-training-gym-58jtozv4dh) - [Accessories & Equipment](https://www.nike.com/my/w/kids-accessories-equipment-awwpwzv4dh) - [All Accessories & Equipment](https://www.nike.com/my/w/kids-accessories-equipment-awwpwzv4dh) - [Bags & Backpacks](https://www.nike.com/my/w/kids-bags-backpacks-9xy71zv4dh) - [Socks](https://www.nike.com/my/w/kids-socks-uwr3zv4dh) - [Hats & Headwear](https://www.nike.com/my/w/kids-hats-55olazv4dh) - [Sale](https://www.nike.com/my/w/sale-3yaep) - Sale & Offers - [Shop All Sale](https://www.nike.com/my/w/sale-3yaep) - [Bestsellers](https://www.nike.com/my/w/sale-best-3yaepz76m50) - [Last Chance](https://www.nike.com/my/w/sale-low-inventory-3yaepz52uxv) - [Men's Sale](https://www.nike.com/my/w/mens-sale-3yaepznik1) - [Shoes](https://www.nike.com/my/w/mens-sale-shoes-3yaepznik1zy7ok) - [Clothing](https://www.nike.com/my/w/mens-sale-clothing-3yaepz6ymx6znik1) - [Accessories & Equipment](https://www.nike.com/my/w/mens-sale-accessories-equipment-3yaepzawwpwznik1) - [Women's Sale](https://www.nike.com/my/w/womens-sale-3yaepz5e1x6) - [Shoes](https://www.nike.com/my/w/womens-sale-shoes-3yaepz5e1x6zy7ok) - [Clothing](https://www.nike.com/my/w/womens-sale-clothing-3yaepz5e1x6z6ymx6) - [Accessories & Equipment](https://www.nike.com/my/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw) - [Kids' Sale](https://www.nike.com/my/w/kids-sale-3yaepzv4dh) - [Shoes](https://www.nike.com/my/w/kids-sale-shoes-3yaepzv4dhzy7ok) - [Clothing](https://www.nike.com/my/w/kids-sale-clothing-3yaepz6ymx6zv4dh) - [Accessories & Equipment](https://www.nike.com/my/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh) - Shop By Sports - [Football](https://www.nike.com/my/w/sale-football-1gdj0z3yaep) - [Running](https://www.nike.com/my/w/sale-running-37v7jz3yaep) - [Basketball](https://www.nike.com/my/w/sale-basketball-3glsmz3yaep) - [Gym & Training](https://www.nike.com/my/w/sale-training-gym-3yaepz58jto) - [Tennis](https://www.nike.com/my/w/sale-tennis-3yaepzed1q) - [SNKRS](https://www.nike.com/my/launch) Cancel Cancel Popular Search Terms [nikeskims](https://www.nike.com/my/w?q=nikeskims&vst=nikeskims)[pegasus 42](https://www.nike.com/my/w?q=pegasus%2042&vst=pegasus%2042)[vomero](https://www.nike.com/my/w?q=vomero&vst=vomero)[p6000](https://www.nike.com/my/w?q=p6000&vst=p6000)[air force 1](https://www.nike.com/my/w?q=air%20force%201&vst=air%20force%201)[acg](https://www.nike.com/my/w?q=acg&vst=acg)[barcelona](https://www.nike.com/my/w?q=barcelona&vst=barcelona)[bag](https://www.nike.com/my/w?q=bag&vst=bag) [](https://www.nike.com/my/favorites "Favourites")[](https://www.nike.com/my/cart "Bag Items: 0") # What Is Your Rotator Cuff—And What Are Some Exercises for It? ##### Sport & Activity These 10 moves work each of the four rotator cuff muscles to increase strength and prevent injury. Last updated: 11 December 2024 7 min read  Most people tend to forget about their rotator cuffs, let alone give them some TLC. "This group of muscles is one of the most important parts of your shoulder", said Duane Scotti, APTA-certified PT, DPT, PhD and founder of [Spark Healthy Runner](https://www.instagram.com/sparkhealthyrunner/?hl=en). "It's comprised of four major muscles and tendons that help you lift objects and reach your arms in all directions". In short: They're crucial for daily activities—and for reaching your fitness goals. "The shoulder joint itself is the most mobile joint in the body", said[](https://www.instagram.com/dr.alexis.shoope/?hl=en) Alexis Shoope, APTA-certified PT, DPT, OCS, CSCS and founder of [PIONE3R Physical Therapy & Wellness](https://www.pione3rpt.com/book-an-apppointment). "Because of this, it relies on stability to come from the muscles. The rotator cuff muscles directly attach to the joint, so they play a key role in this". Simple day-to-day tasks would be practically impossible without your rotator cuff muscles. For example: fastening your bra behind your back, brushing your hair, throwing a ball, swinging a tennis racket or reaching for something in a high cupboard. ## Gear up in Nike training & gym clothing [View All](https://www.nike.com/my/w/training-gym-clothing-58jtoz6ymx6) - [ \ Nike 24.7 ImpossiblySoft \ Men's Dri-FIT Shorts \ __RM 289__](https://www.nike.com/my/t/24-7-impossiblysoft-mens-dri-fit-shorts-H7MB81DQ/IQ9049-010) - [ \ Nike Pro Seamless \ Women's Light-Support Padded Sports Bra \ __RM 149__](https://www.nike.com/my/t/pro-seamless-womens-light-support-padded-sports-bra-brbGQ6k4/IB9844-486) - [ \ Nike Pro Seamless \ Women's Dri-FIT High-Waisted 12.5cm (approx.) Biker Shorts \ __RM 149__](https://www.nike.com/my/t/pro-seamless-womens-dri-fit-high-waisted-12-5cm-approx-biker-shorts-WtSXqFku/IF1211-486) - [ \ Nike Pro \ Women's Full-Zip Training Top \ __RM 239__](https://www.nike.com/my/t/pro-womens-full-zip-training-top-SEeHCwlA/IO4467-486) - [ \ Nike Pro \ Men's Dri-FIT T-Shirt \ __RM 119__](https://www.nike.com/my/t/pro-mens-dri-fit-t-shirt-eiTcbUvB/IH1948-011) - [ \ Nike Pro \ Men's Dri-FIT Training Tank \ __RM 155__](https://www.nike.com/my/t/pro-mens-dri-fit-training-tank-mn35hsWH/IF2806-010) - [ \ Nike 24.7 ImpossiblySoft \ Women's Dri-FIT High-Rise Joggers \ __RM 339__](https://www.nike.com/my/t/24-7-impossiblysoft-womens-dri-fit-high-rise-joggers-IV591LZm/IQ1034-010) - [ \ Nike 24.7 ImpossiblySoft Light \ Women's Dri-FIT Short-Sleeve T-Shirt \ __RM 229__](https://www.nike.com/my/t/24-7-impossiblysoft-light-womens-dri-fit-short-sleeve-t-shirt-mCAB9smE/IQ9333-010) - [ \ Nike 24.7 PerfectStretch \ Women's Dri-FIT High-Rise Pleated Skirt \ __RM 429__](https://www.nike.com/my/t/24-7-perfectstretch-womens-dri-fit-high-rise-pleated-skirt-ZFijkPbn/IR8706-010) - [ \ Nike Pro \ Men's Dri-FIT T-Shirt \ __RM 119__](https://www.nike.com/my/t/pro-mens-dri-fit-t-shirt-eiTcbUvB/IH1948-100) ## What are the muscles in the rotator cuff? While most of us think of the rotator cuff as one thing, it's actually a group of four muscles—each with its own specific functions. These four muscles are: __Supraspinatus:__ This muscle is located on the top of your shoulder and contributes to abduction, which means raising your arms to the side. __Infraspinatus and Teres Minor:__ Located at the back of your shoulder, these two muscles work together to stabilise and externally move the glenohumeral joint (frequently referred to as the ball-and-socket joint) that connects the upper limb to the trunk of your body. This joint is responsible for helping to move your arm in all different directions. __Subscapularis:__ Located at the front of the shoulder, this muscle helps with internal rotation like when you reach behind your back. "Although you may not be isolating these muscles with daily tasks, you are definitely using them", Shoope said. "Most people don't work on strengthening them separately from the larger shoulder muscles, but can greatly benefit from it". ## Why is it important to strengthen your rotator cuff muscles? Rotator cuff injuries are common. "Rotator cuff syndrome or subacromial impingement syndrome is the most common cause of shoulder pain and results in pain and disability due to either injury or overuse of the rotator cuff tendons", Scotti said. He added that these injuries can occur for numerous reasons, whether that's a traumatic event like grabbing a rail while falling or simple overuse. "Overuse causes muscle weakness of the rotator cuff muscles and/or the (scapulothoracic) muscles that attach to your shoulder blade (scapula), causing abnormal movement patterns when performing repetitive work above 90 degrees or shoulder height", he said. This weakness can happen with age and is commonly seen in people and athletes who repeatedly lift heavy weights or compete in overhead sports such as baseball, tennis, basketball, golf and swimming. That's why strengthening this group of muscles will help you in the long run. Below, Scotti and Shoope share some of the best exercises you can do at home to help strengthen your rotator cuff muscles. Bear in mind that none of the following exercises should be painful or increase shoulder pain. If you're dealing with any sort of discomfort in your shoulder, make sure you check in with your doctor or other licensed medical professional before trying these moves or others. ## Shop Nike Metcon Training Shoes [View All](https://www.nike.com/my/w/metcon-training-gym-shoes-3yxqsz58jtozy7ok) - [ \ Nike Metcon 10 AMP \ Men's Training Shoes \ __RM 729__](https://www.nike.com/my/t/metcon-10-amp-mens-training-shoes-k9l4HgUI/IM3571-001) - [ \ Nike Metcon 10 \ Women's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-womens-workout-shoes-EwZFrS5O/HQ2620-102) - [ \ Nike Metcon 10 \ Men's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-mens-workout-shoes-bQZc6hPl/HJ1875-010) - [ \ Nike Metcon 10 \ Men's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-mens-workout-shoes-bQZc6hPl/HJ1875-009) - [ \ Nike Metcon 10 \ Women's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-womens-workout-shoes-EwZFrS5O/HQ2620-001) - [ \ Nike Metcon 10 \ Men's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-mens-workout-shoes-bQZc6hPl/HJ1875-008) - [ \ Nike Metcon 10 \ Women's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-womens-workout-shoes-EwZFrS5O/HQ2620-003) - [ \ Nike Metcon 10 \ Women's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-womens-workout-shoes-EwZFrS5O/HQ2620-610) - [ \ Nike Metcon 10 \ Men's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-mens-workout-shoes-bQZc6hPl/HJ1875-007) - [ \ Nike Metcon 10 \ Men's Workout Shoes \ __RM 689__](https://www.nike.com/my/t/metcon-10-mens-workout-shoes-bQZc6hPl/HJ1875-100) ## Rotator Cuff Exercises To Help Strengthen Your Muscles 01. # 1.Push-Up Plus Begin in a push-up position, either on your knees or your feet. Lower down into a push-up, keeping your spine neutral. Push back up and when you reach the top, push your shoulder blades away from each other and back together, as though you're making a plus sign. __Repeat 10 to 15 times for 2–3 sets.__ __Muscles targeted:__ supraspinatus and infraspinatus 02. # 2.Prone Horizontal Abduction (or Prone T) Lie face down on the floor and bring your arms out to a 90-degree angle. Lift both arms off the ground and slowly draw your shoulder blades together. Slowly lower them back down to the starting position. "Your arms do not need to go much past your body when they are raised", Shoope said. __Repeat 10 to 15 times for 2–3 sets.__ __Muscles targeted:__ supraspinatus 03. # 3.Doorway Stretch Stand in the middle of a doorway and hold its sides so your arms are parallel to the ground. Do not go above shoulder height. Keep your back straight, shift your weight on your toes and lean forwards. You should feel a light stretch in the front of your shoulder. Pause and return to the starting position. Be careful not to overstretch. __Repeat 10 to 15 times for 2–3 sets.__ __Muscles targeted:__ supraspinatus 04. # 4.Side-Lying External Rotation Lie on your side. Rest your head on the palm of your bottom arm or stretch out your bottom arm and rest your ear on your upper arm. Place your top arm on your waist and bend your elbow to 90 degrees. Rotate your forearm up to the ceiling while maintaining your elbow at 90 degrees. "Make sure not to let your upper arm slide off your trunk, which can occur if you rely on momentum", Shoope said. __Repeat 10 to 15 times for 2–3 sets.__ __Muscles targeted:__ infraspinatus and teres minor 05. # 5.High Row Start in a standing position and bring your arms out in front of you so that they're parallel to the ground. Your elbow should be extended and the scapula fully protracted. Draw your elbows back and while keeping them engaged, squeeze your shoulder blades together. Return to the starting position. __Repeat 10 to 15 times for 2–3 sets.__ __Muscles targeted:__ teres minor and subscapularis 06. # 6.Scaption Shoulder Raise Start with your arms by your side. With your thumbs pointing up, bring your arms forwards 30 degrees. Then, raise your arms 80 degrees to shoulder height. Hold the position for two to three seconds. Then lower your arms back to your side. "When you first start out, use a light 1–3lb \[0.45–1.4kg approx.] dumbbell or a hammer, and then you can increase weight as you get stronger", Scotti said. __Repeat 8 to 12 times for 2–3 sets.__ __Muscles targeted:__ supraspinatus 07. # 7.Band/Cable Column External Rotation Start in a standing position and place a small rolled-up towel under your arm. This helps bring your elbows slightly away from the body. Stand perpendicular to the band/cable column and grab the band/handle with the arm furthest away from the band/cable column. Bend your arm and bring your elbow to a 90-degree angle, then rotate your hand out to your side until you reach the side of your chest. Hold for one second and take two seconds to lower the arm back to the starting position. "Be sure not to rotate your spine or hips while performing this exercise", Scotti said. "You also won't need a lot of weight at all as these are two small muscles that do this motion". __Repeat 10–15 times for 2–3 sets as needed.__ __Muscles targeted:__ infraspinatus and teres minor 08. # 8.Band/Cable Column Internal Rotation Start in a standing position and place a small rolled-up towel under your arm. Stand perpendicular to the band/cable column and grab the band/handle with the arm closest to the band/cable column. Bend your arm and bring your elbow to a 90-degree angle, then rotate your hand inwards towards your belly button but do not touch your stomach. Hold for one second and take two seconds to lower the arm back to the starting position. "Do not use your larger pectoralis muscle by bringing your elbow inwards and across your body", Scotti said. "Think of rotating around a broomstick that is extending down through your humerus, aka your arm bone". __Repeat 10–15 times for 2–3 sets.__ __Muscles targeted:__ subscapularis 09. # 9.Tennis Ball Wall Circles Start in a standing position, arm's length away from a wall. Place a tennis ball on the wall at shoulder height and hold the ball on the wall using an open-palm grip. There should be no bend in your elbow. Apply mild pressure to the ball, without leaning your body forwards. Make small circles with the ball clockwise and then anti-clockwise. "This exercise focuses on the stability and compressive ability of all four tendons to stabilise that humeral head—ball—inside the glenoid—socket", Scotti said. You should feel a deep burning sensation in these stabiliser muscles towards the end of the exercise. __Repeat 10–20 times for 2–3 sets.__ __Muscles targeted:__ all four rotator cuff muscles 10. # 10.Single-Arm Military Press with Kettlebell or Dumbbell Stand tall and place one foot in front of the other to form a staggered stance position. Engage your core and, with weight in hand, bring your arm to shoulder height, with your elbow bent at a 90-degree angle. Push the weight overhead and pause for one second. Then slowly lower the weight back to shoulder height and pause for two seconds before beginning the next rep. "This movement focuses on an advanced progression that strengthens all four rotator cuff muscles", Scotti said. "Bear in mind that this movement should be completely pain-free", he said. __Repeat 8–10 times for 2–3 sets.__ __Muscles targeted:__ all four rotator cuff muscles Words by Faith Brar  [](https://niketraining.app.link/srJCiQW7Dkb) ### Move Daily with the Nike Training Club Get free guidance from trainers and experts to strengthen your body and mind. [Explore NTC](https://niketraining.app.link/srJCiQW7Dkb) Originally published: 14 June 2022 ## Related Stories -  [](https://www.nike.com/my/a/benefits-of-epsom-salt-baths) # Sport & activity # The post-workout benefits of an Epsom salt bath -  [](https://www.nike.com/my/a/ice-bath-recovery) # Sport & activity # 5 ice bath recovery benefits you need to know about -  [](https://www.nike.com/my/a/delayed-onset-muscle-soreness) # Sport & Activity # What Is Delayed Onset Muscle Soreness? -  [](https://www.nike.com/my/a/exercises-for-knee-pain) # Sport & Activity # 4 Exercises for Knee Pain, According to Doctors -  [](https://www.nike.com/my/a/how-many-rest-days-a-week) # Sport & Activity # How Many Rest Days Should You Take Each Week? Experts Explain Resources [Find A Store](https://www.nike.com/my/retail) [Become A Member](https://www.nike.com/my/register) [Running Shoe Finder](https://www.nike.com/my/running/shoe-finder) [Product Advice](https://www.nike.com/my/product-advice) [Nike Coaching](https://www.nike.com/my/coaching) [Education Discounts](https://www.nike.com/my/help/a/student-discount-gs) [Send Us Feedback](https://www.nike.com#site-feedback) Help [Get Help](https://www.nike.com/my/help) [Order Status](https://www.nike.com/orders/details/) [Delivery](https://www.nike.com/my/help/a/shipping-delivery-gs) [Returns](https://www.nike.com/my/help/a/returns-policy-gs) [Payment Options](https://www.nike.com/my/help/a/payment-options-gs) [Contact Us](https://www.nike.com/my/help/#contact) Company [About Nike](http://about.nike.com/) [News](https://about.nike.com/en-GB/newsroom) [Careers](https://careers.nike.com) [Investors](http://investors.nike.com/) [Sustainability](https://www.nike.com/my/sustainability) [Impact](https://about.nike.com/en-GB/impact) [Report a Concern](https://speakup.nike.com) ## Resources [Find A Store](https://www.nike.com/my/retail) [Become A Member](https://www.nike.com/my/register) [Running Shoe Finder](https://www.nike.com/my/running/shoe-finder) [Product Advice](https://www.nike.com/my/product-advice) [Nike Coaching](https://www.nike.com/my/coaching) [Education Discounts](https://www.nike.com/my/help/a/student-discount-gs) [Send Us Feedback](https://www.nike.com#site-feedback) ## Help [Get Help](https://www.nike.com/my/help) [Order Status](https://www.nike.com/orders/details/) [Delivery](https://www.nike.com/my/help/a/shipping-delivery-gs) [Returns](https://www.nike.com/my/help/a/returns-policy-gs) [Payment Options](https://www.nike.com/my/help/a/payment-options-gs) [Contact Us](https://www.nike.com/my/help/#contact) ## Company [About Nike](http://about.nike.com/) [News](https://about.nike.com/en-GB/newsroom) [Careers](https://careers.nike.com) [Investors](http://investors.nike.com/) [Sustainability](https://www.nike.com/my/sustainability) [Impact](https://about.nike.com/en-GB/impact) [Report a Concern](https://speakup.nike.com) Malaysia - © 2026 Nike, Inc. All rights reserved - Guides - [Nike Air](https://www.nike.com/my/air) - [Nike Air Force 1](https://www.nike.com/my/air-force-1) - [Nike Air Max](https://www.nike.com/my/air-max) - [Nike FlyEase](https://www.nike.com/my/flyease) - [Nike Flyknit](https://www.nike.com/my/flyknit) - [Nike Flyleather](https://www.nike.com/my/flyleather) - [Nike Free](https://www.nike.com/my/free) - [Nike Joyride](https://www.nike.com/my/joyride) - [Nike Pegasus](https://www.nike.com/my/running/runningzoom-pegasus-37) - [Nike React](https://www.nike.com/my/react) - [Nike Vaporfly](https://www.nike.com/my/running/vaporfly) - [Nike Zoom Fly](https://www.nike.com/my/running/zoom-fly) - [Nike ZoomX](https://www.nike.com/my/zoomx) - [Terms of Sale](https://www.eshopworld.com/shoppers/help/retailer/nike/terms-and-conditions-of-sale-en/) - [Terms of Use](https://agreementservice.svs.nike.com/my/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike&country=MY&language=en&requestType=redirect) - [Nike Privacy Policy (EN)](https://agreementservice.svs.nike.com/my/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.unite&country=MY&language=en&requestType=redirect) - [Nike Privacy Policy (Bahasa Melayu)](https://agreementservice.svs.nike.com/my/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.unite&country=MY&language=my&requestType=redirect) - [Privacy Settings](https://www.nike.com/my/guest/settings/privacy) ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)