The shoulder is a complex joint which allows for multiple types of movement. It consists of bones, ligaments tendons and the rotator cuff which helps to stabilize the shoulder during movement. Injuries and overuse of the shoulder joint can cause an inflammation in the tendons which can lead to rotator cuff tendinitis. After the pain and inflammation have subsided, exercises can be performed to strengthen and stretch the shoulder and help prevent symptoms from returning.
Pendulums
Before beginning any exercises with weights, it is important to slowly warm up the shoulder joint to prepare it for exercise. The pendulum exercise can help. This exercise can be done by sitting and leaning forward at the waist and letting the right arm hang down toward the floor. Eight to 12 small circles are made with the right arm, first clockwise and then counterclockwise. This exercise is then repeated with the left arm. The focus is on relaxing the arm and shoulder completely.
External Rotation
Unless there is a tear in the rotator cuff tendon, this injury will usually heal completely. Part of the treatment plan may include physical therapy to help strengthen the rotator cuff muscles, states the National Institutes of Health. An external rotation exercise is done by lying on the the right side and draping the left forearm and hand against the front of the body so the left palm is against the stomach. The elbow is kept tight against the waist as the shoulder is rotated to lift the arm up so the palm faces down toward the floor. The right arm is lifted and lowered for eight to 12 repetitions. This exercise is then repeated with the left arm. With a doctor or physical therapist's approval, this exercise can be done with weights.
Rotator Cuff Side Lift
According to FamilyDoctor.org, exercises for the rotator cuff should not cause pain. It is important to discontinue any exercise that makes symptoms worse. The rotator cuff side lift can help when recovering from this injury. This exercise is performed by standing up straight and holding light weights in the hands, palms facing the body. The arms are then rotated so the palms face back. The weights are lifted up as high as possible without rounding the shoulders or causing pain. The arms are raised and lowered slowly for eight to 12 repetitions.
Doorway Stretch
After working out the rotator cuff area, it is important to stretch the shoulder joint to help it relax. This stretch is done by standing and facing a doorway. The right foot is placed forward to form a lunge position. The elbows are tucked into the waist and the palms are pressed against each side of the door at waist-height. The front knee bends and the body lunges forward until a stretch is felt in the shoulder. For maximum benefit, the stretch is held for a slow 30-second count with a focus on letting the muscles relax.
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