The four rotator cuff muscles can be torn as a result of repetitive movements at the shoulder, such as in pitching a ball or swinging a tennis racket, or torn when landing on your shoulder during a fall, according to Sandra Shultz and colleagues in their book, "Examination of Musculoskeletal Injuries." Start with easy rehab exercises, progressing in difficulty as long as you do not experience pain.
Isometric Lateral Rotation
Isometric exercises are done early in a rotator cuff rehabilitation program, reducing muscular atrophy or deterioration of the muscle when you are unable to move your shoulder joint through a full range of motion. This exercise engages the infraspinatus and teres minor muscles.
Sand with your injured shoulder perpendicular to a wall. Then, bend your elbow to 90 degrees, placing only your forearm and hand directly against the wall. Next, rotate your hand into the wall is if you are trying to turn your palm facing upward. Hold the contraction for five to 10 seconds, and repeat for 10 repetitions.
Lying Medial Rotation
Lying rotational exercises are also used to strengthen the subscapularis muscle early in a rehab program, reducing the strain on the entire rotator cuff compared to when this exercise is done standing up.
Use a pillow to rest your head as you lie on the same side of your body as your injured shoulder; your arm and shoulder should be slightly in front of you. Perform this exercise by holding a 1-lb. dumbbell in the injured arm, with the elbow bent to 90 degrees and tucked near your ribs. Rotate your shoulder to form an arch between your ribcage and the surface you are lying on. Do three sets of 15 repetitions.
Alphabet Trace
This exercise focuses on the supraspinatus while you hold a 2-lb. ball in the palm of your injured arm. Perform this exercise first by sitting down an upright position with your arm straightened in front of you. Draw the letter "A," moving from your shoulder joint. Next, draw the letter "B." Trace the remaining letters of the alphabet, resting as needed. Complete three sets of this exercise.
Horizontal Throws
Horizontal throws work all the muscles of your rotator cuff. Do this exercise in front of a mirror to ensure you are maintaining proper form with your injured arm, according to Peggy Houglum in her book, "Therapeutic Exercise for Musculoskeletal Injuries." Roll up 10 large socks into individual balls. Begin this exercise by standing 10 feet away from the mirror with your balls of socks on a chair next to you. Then, hold one ball in your palm with your arm bent at your side, your shoulder and elbow flexed to 90 degrees. Next, rotate your shoulder slightly backward and throw the sock toward the mirror with your arm moving slightly forward. Perform three sets of 10 throws.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Peggy Houglum and David Perrin; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum; 2005
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
