Jan 10, 2015 I have two rotator exercises I do and they make my shoulders feel great and when I am having some shoulder joint pain, they eliminate the pain completely. I use them whenever I am having some shoulder pain, or as I feel the need to do some preventative maintenance on shoulders. First is standing (I call them upright rotators). Grab a pair of light dumbbells. I have been using 12.5lbs lately. Hold them in military press at the bottom of the press, with elbows straight out from your shoulders and hands straight up in the air. Keeping your upper arms stationary, rotate your hands to your front, so you end up with the weights even with your shoulders, straight to your front, then rotate them back to the starting position. That is a single rep. Do 3 sets of 15 reps on these. Your elbows should remain bent at 90 degrees throughout, and your upper arms should remain parallel with the ground and immobile throughout. Second, and final is lying on a bench (I call them prone rotators). Lie on your side on a bench. Hold a dumbbell in the hand that is on top. Place your arm along your side, with a towel under your elbow, holding your arm up about 4" from your side. Bend your elbow so your forearm is 90 degrees from your upper arm. Start with your forearm parallel to the ground, then lower the weight across your front while keeping your upper arm stationary. When your forearm touches your belly and just before your elbow starts to lift, stop. Raise the weight back to the starting point. That is a single rep. Do 3 sets of 15 reps on these. Be ready for your shoulders to burn on these. But afterward, my shoulders feel amazing for days, sometimes even weeks after a single session! When I do them, any shoulder pain I have been experiencing goes away and doesn't return so long as I do these at least once per week.