The rotator cuff is responsible for the movement of the glenohumeral, or shoulder, joint. If you have injured your rotator cuff, you may have pain as well as decreased range of motion. Lifting your arm may be difficult, and you may have trouble putting on your shirt. Talk to your doctor or a physical therapist if you are experiencing pain or weakness. They may suggest certain exercises to strengthen the joint and provide more mobility.
Arm Raise
The American Academy of Family Physicians' website, familydoctor.org, lists several exercises for rotator cuff strengthening. One exercise is to lie face down on a bed or a table with your left arm hanging over the edge, fingertips towards the floor. Bend your elbow to 90 degrees, arm out to the side, so that the elbow is even with your shoulder. Raise your hand and forearm until they are even with your shoulder. Repeat the exercise until the arm is tired, then switch to the other side. If you feel any pain, stop the exercise immediately.
Backhand Swing
For this exercise, familydoctor.org recommends lying on your right side with the right arm straight above your head. Your therapist may place a rolled up towel underneath your armpit for stability. Your left arm should be bent at 90 degrees, with your forearm resting on your chest or abdomen. Slowly raise your forearm until it is even with the shoulder, then lower it. Repeat until the arm is tired, then switch sides. This motion should be like performing a backhand swing in tennis. Again, stop if you feel any pain.
Medial Rotation
Sportsinjuryclinic.net lists some static exercises, or exercises without movement, for rotator cuff injuries. Because you are not moving your arm, these exercises can often be performed soon after an injury, if you do not have any pain. For medial, or inside, rotation, your therapist can have you stand with your right shoulder facing a corner of the wall or a pole. Bend your right arm 90 degrees, placing the inside of your forearm and fist against the wall or pole. Push into the wall with your arm, holding for up to 10 seconds. Rest and repeat on the other side. As with all exercises, if you feel pain, do not continue.
Lateral Rotation
Another static exercise can work the shoulder joint through a lateral, or outside, rotation. Again, stand with the right shoulder facing a wall or pole. In this exercise, the back of the forearm or fist should be flush with the object. Push the back of the forearm and fist into the wall, and hold for up to 10 seconds. Rest and repeat on the other side.
Shoulder Abduction
Another static exercise listed on sportsinjuryclinic.net is abduction, or moving away from the body. Stand with your right should facing a wall. Bend the elbow slightly and place the back of the forearm against the wall. Push against the wall as if you are trying to raise your arm above your head. Hold for 10 seconds, rest, and repeat on the other side. If this exercise causes pain, stop immediately.
Member Comments