A tear or strain in your rotator cuff--the muscles that surround your shoulder joint--can weaken the muscles, cause you considerable pain and limit the use of your arm. The American Academy of Orthopaedic Surgeons explains that depending on the severity of your injury, activity modification and surgical repair are the treatment options for rotator cuff injuries. Exercises to strengthen the muscles is imperative after surgery, but may also be recommended by your doctor to prevent injury in the first place.
Extension Exercises
Arm extension exercises performed while lying on your stomach or on your unaffected side help you become stronger after a rotator cuff injury. Using small weights--your doctor will determine how much you can handle to begin with--and increasing the weight incrementally over time strengthens the shoulder muscles without causing more strain.
Lie down on a bed or table your stomach, letting your affected arm hang down so that your arm is at a 90-degree angle to your body. Gripping the weight, raise your hand up so that your elbow is still bent; your arm will now form a 90-degree angle and your hand will be level with your shoulder and face.
A variation of this extension exercise can be done lying on your unaffected side. Lie with your unaffected arm straight out above your head so that your head rests on your shoulder; you can pad your underarm with a towel if desired. Bend your affected arm at the elbow so that your forearm rests across your stomach, your elbow is in the air and your hand touches the table. Grip the weight, and swing your forearm up slowly so your elbow is against your body and your hand is level with your shoulder.
The American Academy of Family Physicians suggests that doing these stretches three to five times weekly, performing as many repetitions as you can do before tiring, can help you regain normal functioning of your shoulder.
Resistance Exercises
Resistance exercises to improve your rotator cuff strength are performed in a standing position. Keep your back and neck straight, and your head facing forward. Your arm should be bent at a 90-degree angle with your elbow tight to your side and your forearm out in front of your body. Use your unaffected hand to provide resistance while you push against it with the hand of the injured arm. Do a set of 10 exercises pushing in and holding for 5 seconds each time, and then 10 more pushing out. PhysioAdvisor.com stresses the importance of not feeling any pain in your shoulder during this stretch. If you feel pain, let up on the amount of resistance you give yourself.
Rotation Exercises
Rotator cuff injuries can limit your range of motion in your shoulder, which can hinder your participation in everyday activities. Rotation exercises slowly expand your range of motion, helping you get back to your normal patterns of movement. Ask your doctor what level of resistance band is appropriate for your use depending on the extent of your injuries. Tie the resistance band to a chair, hold the handle with the hand of your affected arm and walk away from the band so that it's taut, though not overly so. Bend your arm at the elbow so your arm forms a 90-degree angle. Pull on the band as far as you can, keeping your elbow tucked close to your side and your shoulder still. Repeat 10 times, and work up to three sets of 10 as your strength improves.
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