The next 3 exercises and stretches can be used for all 3 of these skills.

Rotator Cuff Damage

Forceful overhead movements such as abduction and flexion with medial rotation are common injuries for the shoulder. Shoulder Impingement is the most common types of shoulder injuries in which there is progressive pressure on the on the rotator cuffs by the surrounding bone and soft tissue. This type of injury can be extremely painful and causes inflammation and tenderness. The muscle most affected by it is the supraspinatus, due to blood flow.

Exercises to prevent or increase muscular strength

Start Position: Start in a standing position with your feet lined up under your hips, your pelvis centered over your feet, your rib cage stacked directly over the pelvis, and your head centered between your shoulders—that is, with your joints lined up in your best neutral position. Contract your deep abdominals first, and then set the shoulder blade in that neutral position. Keep your upper arm down to your side with the elbow bent to 90 degrees so your forearm is facing forward. The head of your humerus should be in the center of the shoulder socket with your upper arm perpendicular to the ground. Keep your wrist in a neutral position.

                                          Internal Rotation

Holding on to a resisted band or pulley, rotate your upper arm toward your body without moving your elbow forward or backward. Force in, elbow tight to the body.

External Rotation

Holding on to a resisted band or pulley, rotate your upper arm away from your body without moving your elbow forward or backward. Pull away elbow tight to the body.