Want to throw and catch a ball? Keep those rotator cuff muscles strong

This exercise targets the rotator cuff muscles, located underneath the shoulders. These muscles are responsible for keeping your arm from slipping out of its socket and are very susceptible to injury. They enable you to twist your arms inward and outward and help in throwing and catching motions. They also come into play when you raise your arms above your head. Since they do a fair amount of work in most upper body movements, it’s important to keep them strong, healthy and evenly balanced. Perform this move on a regular basis along with other shoulder exercises.

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1 Hold a 3- to 5-pound dumbbell in your left hand and sit on the floor or on a sturdy bench. Bend your left knee, placing your foot flat on the floor and tuck your right foot under your left knee. (If you are sitting on a bench, your right foot can be on the floor.) Bend your left elbow to a 90-degree angle and rest it on your left knee for support, with your forearm parallel to the floor.

2 Rotating at the back of your shoulder, slowly raise to a vertical position with your wrist directly above your elbow. Pause for a moment and slowly return to the start position. Do 12 reps, then repeat on the other side.

Karen Voight can be reached at kvoightla@aol.com.

-- Karen Voight