One of the most common sources of pain in an adult shoulder results from rotator cuff impingement, according to the American Academy of Orthopedic Surgeons. Impingement occurs when the lubrication sac in the shoulder, known as the bursa, or the rotator cuff tendons become irritated or inflamed. This often results from repetitive motion of the shoulder. Overcoming an impingement injury requires exercises designed to stretch and strengthen the muscles of the rotator cuff.
Pendulum Stretch
Pendulum stretches gently stretch the rotator cuff tendons to relieve pressure and to help prevent the development of a stiff shoulder, according to UpToDate.com. Lean over a table with your affected arm hanging vertical and close to the body. Let your arm swing forward and backward in a circle and then side to side in a circle. Do not allow your arm to move more than 12 inches in any direction. If you feel more than minimal pain, reduce the size of the circles. Each week you can increase the intensity of the stretch by adding 1 lb. to 2 lbs. of weight and slowly increase the size of your circles. Limit your circles to 18 to 24 inches at any time.
Corner Stretch
The corner stretch helps to stretch the muscles in the front of your shoulder and your chest, reducing pressure on the rotator cuff tendons and shoulder bursa. Stand facing a corner. With your elbows bend to 90 degrees, elevate your arms until parallel with the floor and place your hands on the wall. Gently lean into the corner until you feel the stretch. Hold this stretch for five to seven seconds before slowly releasing, advises TheAthleticAdvisor.com. If you experience pain, reduce the intensity of the stretch. Repeat five to 10 times.
Internal Rotation
Internal rotation helps strengthen the muscles of the rotator cuff. Using weights, this exercise should be performed lying down. Using exercise bands, attach the band to a door at waist level. Start with your elbow bend to 90 degrees and hand perpendicular to the body. Keeping the elbow against your side, rotate your shoulder inward, bringing your hand toward your chest, according to the Palo Alto Medical Foundation. Perform three sets of 20 repetitions for this exercise. If you experience pain, decrease your resistance.
External Rotation
External rotation also assists to strengthen the rotator cuff muscles. As with internal rotation, you can perform this exercise lying down with weights or standing up with an exercise band attached to a door. Start with your elbow bent to 90 degrees and your hand against your chest. While keeping your elbow against your side, rotate your shoulder out, bringing your hand away from your body. The Palo Alto Medical Foundation advises that you perform three sets of 20 repetitions for this exercise. If you experience more than minimal pain, decrease your resistance.
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