Injuries to a rotator cuff may be treated with stretching exercises and then rehabilitated with exercises to strengthen the rotator cuff muscles and tendons. Whether you have a rotator injury called shoulder tendonitis or a strain, exercises are part of a program to fix a tear. Before you do anything, you should see a doctor in case you need surgery or additional treatment.
Rotator Cuff Stretch with a Stick
Stretching your rotator cuff should be gentle so you do not cause additional pain. A stick, such as a yard stick or broom stick, is a useful instrument for stretching your rotator at home so you do not have to spend money on a gym membership or equipment. To do this stretch, stand up and hold your injured arm at your side and bent to 90 degrees. Hold your palm so that it faces forward. Hold the bottom of a stick with your other hand and point the stick toward the ceiling. Bring your uninjured arm across your body and position the stick behind your injured arm. Rest the top of the stick against your forearm and slide it up so that you can grasp the tip with your injured hand. Now, slowly pull forward with your uninjured arm to initiate a stretch. Hold for 15 seconds and repeat three times.
Horizontal Rotation
The horizontal rotation exercise uses any two objects of equal weight to strengthen your rotator cuff. Lightweight dumbbells are ideal because they are easy to hold and will be the same weight, but two water bottles or soup cans are free options you likely have in your home. To perform the horizontal rotation exercise, stand up tall with a weight in each hand. Raise both arms at your sides and bend to 90 degrees. Your biceps should be perpendicular to your shoulders. Simply rotate your forearms toward the floor, keeping your biceps and elbows in line with your shoulders. Rotate your arms back to the starting position. Perform the desired number of repetitions.
Standing External Rotation
The standing external rotation exercise strengthens the rotator from a vertical position. You may use an elastic band to add resistance or if you do not want to buy one, the exercise is possible to do with just your bodyweight. To use an elastic band, wrap the band around a doorknob and stand sideways next to the door with your uninjured shoulder closest to the knob. Stand so the band runs across your stomach. Hold the end of the band in the hand of your injured shoulder with your elbow bent at 90 degrees. Face your palm toward the door knob. Then, rotate your forearm away from the door knob with your forearm remaining parallel to the floor. Bring your arm back the other way and toward your stomach. If you do not have a band, you can make the same movement with your arm but without holding a band. Perform the desired number of repetitions.
