Rotator cuffs consist of four muscles surrounding the ball of your shoulder joint. As you age, the chances of damaging your rotator cuff increase. Tendon tears resulting from degeneration frequently cause this injury, according to the American Academy of Orthopaedic Surgeons. Torn rotator cuff exercises concentrate on increasing the strength and flexibility of the affected muscles. Not all exercises may work for you. Check with your doctor since treatments vary with individuals.
Free Gliding Circles
Improve your shoulder's flexibility by doing exercises known as pendulums. Pendulums make good warm-up exercises, also. Stand holding onto a table for support, the American Academy of Orthopaedic Surgeons recommends. Use the hand on your unaffected side to hold onto the table top. Gently bend forward from the waist. Bend only until reaching a 90-degree angle. Your abdomen will be parallel to the floor at this point. Keep your knees straight. Let your injured shoulder go limp, swinging freely. Gently move your upper body to start swinging your affected-side arm in a circular direction. Make 10 clockwise circles. Stop swinging. Relax for 20 seconds. Make 10 counter-clockwise circles. Return to the upright position. Relax 10 seconds. Repeat this exercise five times. Perform this exercise three times throughout the day.
Side Shoulder Rolls
Strengthen your rotator cuff muscles by doing side shoulder rolls. Lay on your unaffected side, the American Academy of Family Physicians recommends. Straighten your arm above your head on the unaffected side. Rest your head on your arm. Place a rolled-up towel under your armpit on the unaffected side. Place a 1-lb. weight into your injured-side hand. Bend your elbow to 90-degrees. Keep your injured arm at your side with your forearm against your chest. Have your palm facing down. Slowly lift the weight by rolling your injured shoulder out, away from your body. Lift the weight until your forearm is parallel to your shoulder. Hold this position for five seconds. Gently and slower lower your arm to the original position. Relax for 10 seconds. Repeat this exercise 10 times, or until you feel you can do no more.
Overhead Stretch
Increase your shoulder's range of motion by doing an overhead stretch. Do this exercise while standing or sitting in a firm chair. Slowly lift your affected arm up toward the ceiling. Reach as high as possible without causing pain. Keep your elbow straight. Hold this stretch for 10 seconds. Slowly lower your arm to the original position. Repeat this exercise three times per session. Do this exercise three times daily. If you lack strength to perform this unassisted exercise, perform the alternative. The alternative involves using your uninjured hand to assist lifting your injured-side arm over your head.
Active Walk
Stretch your shoulder area by doing an active walk. Stand facing a wall. Stand far enough away from the wall to keep your elbow straight. Place your injured arm on the wall. Use your fingers to walk up the wall. When you have walked as far as possible, hold that position for 10 seconds. Slowly walk your fingers back to the original position. Relax for 10 seconds. Repeat this exercise three times.
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