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Pullovers Start on your back with your knees bent and spine in neutral Extend both arms overhead and pull your shoulder blades down toward your ears Raise your arms until they reach the side of your torso while keeping the shoulder blades pinned against the ribcage Ys Start by bending over (spine in neutral) with your arms hanging straight down Raise both arms up to a 45 degree angle from your torso while simultaneously squeezing your shoulder blades together Keep your thumbs pointed to the ceiling (or to the sky, if youre outside) Strengthening Rotator Cuff To strengthen the rotator cuff, it is important to focus on strengthening both the subscapularis and the infraspinatus/teres minor