rotator cuff excercises

I tore my rotator cuff about 4 years ago and it still gives me trouble. Besides surgery, as I'm not in the position to have it, what excercises are recommended for strengthening that area?

I always do a dumbbell routine to warm up my rotator cuffs before every workout. I do external rotation with my elbows at my side, then side laterals, then press, then "empty can" ( thumbs down with light dumbbell at a 45 degree angle out in front of the body )for the subscapularis. I do each ten times and I do it for 3 sets

Thanks bro. It seems when I shoulder press it pops a little, on the inside. I'm gonna try the excercises. I'm gonna try that out beforehand to warm it up with about 3 sets, like you said, before anything.

Natron430 said:

Thanks bro. It seems when I shoulder press it pops a little, on the inside. I'm gonna try the excercises. I'm gonna try that out beforehand to warm it up with about 3 sets, like you said, before anything.

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You don't have to do the press. The empty can and external rotation are the most important. I usually only use 5-8 lbs