Experiencing a rotator cuff tear or rotator cuff impingement affects your ability to move you shoulder, according to FamilyDoctor.org. Exercising the rotator cuff will help strengthen your shoulder and improve the range of motion in your shoulder. Contact your health care provider prior to performing any exercise. Improperly exercising your shoulder can cause more damage. Stop exercising if pain occurs.
Pendulum Exercise
The pendulum exercise helps warm up the rotator cuff muscles. To begin the pendulum exercise, stand with your side next to a table and bend over from the waist, allowing your left arm to hang down. Support yourself on the table using your right arm, if needed. Move your left arm back and forth, while keeping your shoulder and arm muscles relaxed. FamilyDoctor.org suggests lifting your arm to a slow three count and lowering your arm to a slow 6 count. Continue this motion until your arm feels tired. Repeat on the right side.
Wall Climbing
Climb the wall with your fingers to stretch the muscles in your rotator cuff. Stand facing a wall at a distance where your fingers can just touch it. Walk the fingers on the arm of your injured shoulder up the wall, keeping your shoulder relaxed. Hold the highest position you can reach without pain for 15 to 30 seconds. Return to the starting position by walking your fingers back down the wall. The University of Michigan Health System suggests repeating this exercise two to four times, trying to reach higher on the wall with each repetition. You can also perform this exercise with your side to the wall. Follow the same steps as if you were facing the wall. Make sure your harm stays about 30 degrees in front of your side at all times.
Supine Alphabet
The supine alphabet exercise will help improve your shoulder's range of motion. Begin by lying flat on your back. Lift your injured arm up toward the ceiling as far as you can without pain. Use movements of your arm at the shoulder to trace six-inch letters of the alphabet in the air. Do not use your elbow, wrist, hand and fingers to trace any letters. Perform two sets of the alphabet, twice a day, according to the Camino Medical Group, a part of the Palo Alto Medical Foundation.
Resistance Exercises
Resistance exercises should not be used until you can perform the stretches listed without pain, according to the Camino Medical Group. Only use light weights when starting resistance exercises. When you can do 20 to 30 repetitions of one exercise without feeling tired, increase the resistance, according to FamilyDoctor.org. Only exercise your shoulder three to five times a week. Use resistance exercises to work internal rotation, external rotation, extension, flexion and abduction of your shoulder. Failure to use proper technique can cause additional injury to your shoulder. Consult your physical therapist for assistance if you do not know how to perform the suggested exercises.
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