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Natural Cures for a Torn Rotator Cuff

author image Steve Silverman
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
Natural Cures for a Torn Rotator Cuff
A woman puts an icepack on her injured shoulder. Photo Credit Tatomm/iStock/Getty Images


The rotator cuff is a series of four small muscles that allow the shoulder to move. If these muscles get torn or damaged, it can impact your ability to move your shoulder. While surgery is an option, there are non-surgical ways for the shoulder to heal when the muscles are not torn completely. This is known as a natural cure.

Arm Swings

Bend down and put your non-injured arm on a table to provide support. Allow the injured arm to hang straight down and move in small clockwise circles. Reverse the direction of the circles in five seconds. Do 10 sets of circles, take a 30-second break and then repeat the set.

Arm Curls on an Exercise Ball

Sit on an exercise ball and find your balance point. Take two 3-lb. dumbbells in your hands. Curl them up to your shoulders and then return to the starting position. Do this 10 times. The light weights will help your injured arm gain strength without causing any additional damage.

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Wall Push-Ups

Stand about 18 inches away from the wall. Put your hands on the wall at shoulder height. Bend your elbows until you are 2 inches away from the wall. Push back until your elbows are straight. Do this 15 times, take a 30-second break and then repeat the set.

Hydrotherapy and Ice

Sit in a whirlpool with your chin just an inch or two above the water. Allow the water to swirl around your injured shoulder. The water should be warm but not hot. Sit in the whirlpool with the jets going for about 10 minutes. This will relax the muscles. After the whirlpool is over, wait about 15 minutes and treat the shoulder with ice. A bag of ice cubes or a frozen vegetable works better than a cold gel pack. Leave the ice on your shoulder for 10 minutes.

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