Your shoulder is a complex joint comprised of four major muscles, tendons and ligaments. The muscles of your rotator cuff, the supraspinatus, infraspinatus, teres minor and subscapularis, provide for a full range of motion for your shoulder. An injury to the rotator cuff often requires physical therapy exercises and sometimes requires surgery. Be sure to consult with your doctor before embarking on any rehabilitative exercise program.
Resistance Tube External Rotation
This exercise is performed while standing, using a resistance band placed at just above waist level, according to AskTheTrainer.com. Grasp one end of the band while the other end is connected to a door or a wall. Extend the resistance band until it is under resistance and hold the band near your navel. Keep your upper arm immobile with your elbow at your side and slowly rotate your forearm away from the center of your body using the band as resistance. Use a slow and controlled motion to return to the starting position and repeat for the doctor-recommended number of repetitions. Be sure to follow your doctor's orders exactly when performing this exercise.
Dumbbell Internal Rotation
Lie down on your side on a table or bench with your injured shoulder on the side closest to the table. Grab a dumbbell with your injured arm with your elbow bent at about a 90 degree angle and your lower arm parallel to the floor. While keeping your elbow bent at a 90 degree angle, rotate your upper arm to bring the weight across your body and toward the uninjured arm. Use a slow and controlled motion to return the weight to the starting position with your forearm parallel to the floor. Be sure that you keep the elbow of your injured arm tucked against your side throughout this exercise. Repeat for the recommended number of repetitions. The website Sports Fitness Advisor recommends performing three sets of 12 to 15 repetitions of this exercise as recommended by your physician.
Dumbbell Shoulder Extension
Stand with your feet shoulder-width apart and a dumbbell in each hand with the palms of your hands facing your body. Rotate your arms until your thumbs are pointing down and the weights are in a vertical position in line with your body. Raise the weight in the hand of your injured shoulder until your arm is approximately at a 45 degree angle of your body, or until you begin to feel shoulder pain, says FamilyDoctor.org from the American Academy of Family Physicians. Use a slow and controlled motion to return to the starting position and repeat this exercise on the other side. FamilyDoctor.org recommend between 20 and 30 repetitions of this exercise performed three to five times a week as directed by your doctor.
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