Rotator Cuff Injury Sitting Ball Catches

You can sit on a balance ball to make this more challenging but a regular chair or seat will work ok too. Hold a lacrosse ball in your hand with your elbow up and forearm parallel to the ground, keeping your shoulder down.

Remember to engage your core stability muscles of your lower back to keep your posture in neutral. 

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. 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 fantastic 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.