WORKS ON: Facilitates stimulation and coordination of the rotator cuff muscles.

LEVEL OF DIFFICULTY: Beginner.

JOHN R. McCUTCHEN / Union-Tribune To work the rotator cuff muscles, firefighter Matthew Salmon performs a weighted pendulum movement while bending the torso.

PRECAUTIONS: Consult your physician prior to this exercise if you have a history of shoulder injury. Use light weight only (start with ½ to 1 pound, progress to a maximum of 3 pounds) as this is a rehabilitation and injury prevention exercise only.

SETUP: Hold a small dumbbell in one hand. Bend foreword at the waist with a flat back and keep the head in line with the torso. Place the opposite hand on a table or chair for trunk support. Keep a slight bend in the knees.

THE STEPS: Allow the weighted arm and shoulder to be completely relaxed, as if hanging off the body like a pendulum. Move the entire torso back and forth, in a small circle, or any combination of the two. Allow the entire arm to gently sway in response to this torso movement.

REPETITIONS: 30-second increments.

OPTIONS: Combine this move with the rotator cuff stretches covered earlier as part of your shoulder workout warm-up.

MEET MATTHEW SALMON

Title: Firefighter, Station 5, Division

Years of service: 3

Age: 28

Home: UTC area

Activities/Interests: Surfing, rock climbing