Rotator Cuff Injury Horizontal Ball Catches
Start on your knees and lie with your belly on a balance ball while you engage your core stability muscles of your lower back to keep your posture in neutral.
Hold a lacrosse ball in your hand with your elbow up and knuckles pointing down. Open your palm releasing the ball and quickly rotate the forearm backwards and then quickly rotate it back to catch the ball with your hand without letting the ball fall to the ground. It’s important to only pivot through the elbow and not the entire arm and shoulder. Repeat this for 30 seconds doing 3 sets for each side daily.
This is a great dynamic strengthening exercise to rehab a shoulder or rotator cuff injury. If you have any pain or difficulty doing this exercise, consult your local physiotherapist before continuing.