Don't neglect the rotators and allow imbalances to develop. The circuit I do for my rotators is nothing special, however it has helped my many times recover from rotator pain and inflammation. Any number of circuits or exercises could work just as well. To give you an example of different ideas, here is what I do.
Rotator Cuff Circuit
- Lateral Raise - thumbs up
- Lateral Raise - thumbs down (on these, the plane of movement is about half-way between front raise and lateral raise).
- Shoulder Horn Rotations
- Wind mills (start in peak contraction of a lateral raise and rotate your arms in relatively tight circles).
In the past when rotator cuff pain/inflammation set in, consistently performing this circuit has helped me pull out of it and return to normal.
