To strengthen the rotator muscles, you will need a weight of 3 to 5 pounds.

For back rotator muscles, lie on side, raise weight until it is pointed at ceiling, then lower.

"I like plie squats to really work those deep rotator muscles," Olson says.

Such movement is governed by the rotator muscles of the hip, which can tighten under the extra load, becoming fatigued and painful.

To strengthen the back rotator muscles, lie on your side, hold your elbow against your ribs and bent to 90 degrees.

To work on the front rotator muscles, lie of your back and, holding your arm close to your side with the elbow bent 90 degrees, slowly raise the weight until it points to the ceiling.

Anterior and posterior rotator muscles are inserted on the cardo, and ventral adductor muscles arising on the tentorium are inserted on both cardo and stipes.