For those of who have bad shoulder injuries from sports here's a little program you can use to strengthen the tendons and ligaments around your rotator cuff. This is a 6 week program performed 3 times per week(Mondays, Wednesdays, Fridays or whatever you choose). First you will need some long bands. If you don't have any, you can purchase them for a fairly cheap price at any sporting goods store. These bands should be of a very light resistance because you will be using a high rep scheme. Grab the band handles and step on the band itself with both feet at approximately shoulder width apart. If you need more resistance you can always spread your feet further apart to maximize the tension in the bands. Perform the following exercises one after the other with no rest, in a smooth controlled manner. Repeat this cycle twice: military presses: 20reps lateral raises: 20reps front raises: 20reps bent over rear deltoid raises: 20reps external rotation 20reps(attach the band to some pole or doorknob and step away until you feel some tension in the band. Keep your elbow tucked in your side the whole time. Do this exercise one arm at a time) internal rotation 20reps(same as external rotation except your pulling into your body rather than out; again keep the elbow tucked in your side the whole time) These exercises should be done in consecutively with no rest. After you complete the first cycle, rest a minute and repeat it again. This program isn't designed to put on mass, but rather designed to strengthen the ligaments so you are less likely to reinjure your shoulder in the future. You must perform these exercises slowly otherwise there will be no benefit due to momentum.