The rotator cuff is a series of four small muscles that control all movement of the shoulder. These muscles can get damaged when they are placed in stressful situations. Injuries to the shoulder in general, and the rotator cuff in particular, are relatively common in the sporting world. They can also occur in household falls and as a result of automobile accidents. When the rotator cuff gets repaired through surgery, post-op rehab exercises need to be done to regain strength and mobility.
Internal Rotation with Dumbbells
Lie on your side with the shoulder that has had rotator cuff surgery on the floor. Take a 3-lb. dumbbell and bend your elbow so that your forearm is at a 90-degree angle. Keep your elbow tucked in against your body. Lift the weight until it touches your hip on the opposite side. Return your arm to the starting position. Do 10 lifts, take a 30-second break and repeat the set. Then turn over and do the exercise on the opposite side. Even though your other shoulder did not have surgery, you want to stay balanced and do the exercise with both shoulders.
Exercise Band Stretch
Place one end of an exercise band securely under your foot on the same side as the injured shoulder. Grab the opposite end of the exercise band with your same-side hand at waist level. Pull the band up until it is at shoulder height. Hold the lift for a count of two. Return the band to the starting position. Do this 15 times, take a 30-second break and repeat the drill. Repeat on the other side. This stretch will rebuild strength and flexibility in the rotator cuff.
Rubber Ball Squeeze
One of the best things to help regain strength in a post-operative shoulder is to squeeze a soft rubber ball. Take hold of a ball that is about the size of a tennis ball but somewhat softer. Compress it by squeezing for about four minutes. Hold the ball with your palm facing the floor for the first two minutes and your palm facing up for the next two minutes. Take a one-minute break and then repeat the drill.
Shoulder Blade Squeeze
Sit down in a chair and and bend your elbows so they are at a 90-degree angle. Pull your elbows back and squeeze your shoulder blades together for a count of 10. Do this five times. Take a one-minute break and then repeat the set. This exercise builds mobility and endurance in the shoulders.
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