The rotator cuff includes the infraspinatus, supraspinatus, teres major and subscapularis muscles. Strengthening these muscles will aid in rehabilitation from rotator cuff damage. Isometric exercise involves exerting force against a resistance that doesn't move, such as a wall, and holding the contraction for a period of time. Since there is no impact or sudden movement in isometric exercise, groups such as the American Academy of Orthopaedic Surgeons often recommend this rehabilitation method to patients.
Internal Rotation
Internal rotations are controlled by the subscapularis. To isometrically work the subscapularis, stand in front of a wall corner and bend your arm at a 90-degree angle with your elbow tucked into your side and your forearms extended. Place your palm against the side of the wall corner. Try to rotate it inward. Your palm will not move. Hold the contraction for 10 seconds.
External Rotation
External rotations are controlled by the infraspinatus and the teres major. Find a wall corner just as you did with the internal rotation. Bend your arm at a 90-degree angle with your elbow at your side and your forearm extended. Place the back of your hand against the side of the wall corner. Try to rotate it outward. Hold the contraction for 10 seconds.
Shoulder Extension
Shoulder extensions are controlled by the infraspinatus and teres major. Stand with your back to a wall and let your arms hang by your sides. Place your palms against the wall. Try to raise your arms backward against the wall. Hold the contraction for five seconds.
Elbow Raise
Elbow raises are controlled by the supraspinatus, teres major and infraspinatus. Place the forearm of the arm you want to exercise across your body at a 90-degree angle. Grab your elbow with your other hand. Try to extend your elbow straight out and up while holding the arm still with your other hand. Hold the contraction for 10 seconds.
Elbow Rotation
Elbow rotations are controlled by the infraspinatus and the supraspinatus. Stand with your side against a wall. Raise your arm on the wall side at a 90-degree angle. Your forearm should extend upward, and your upper arm should be parallel to the ground. Place the arm against the wall. Try to rotate it outward. Hold the contraction for 10 seconds.
Member Comments