Perform external rotation with a resistance band
Perform internal rotation with a resistance band
Do side-lying dumbbell external rotations
Do prone Y raises
Do prone T raises
Do scapular retraction exercises
Do wall slides
Do isometric shoulder external rotation holds
Do isometric shoulder internal rotation holds
Do face pulls with light resistance
Use light weights and high control
Train both shoulders evenly
Keep elbows close to the body during rotation exercises
Maintain proper posture during exercises
Warm up before strengthening
Increase resistance gradually
Stop if sharp pain occurs
Rest between training sessions
Stretch the chest and upper back regularly
Include rotator cuff work 2 to 3 times per week