The rotator cuff is a set of muscles and tendons used to lift and rotate your arm, and is susceptible to injury from normal wear and tear over time, according to the American Academy of Orthopaedic Surgeons. If you've had rotator cuff surgery and have been cleared by your doctor to begin physical therapy, a series of easy at-home exercises can help you recover more quickly and get back to your life.
Arm Lift Exercise
One of the first steps in helping your rotator cuff heal is preventing unwanted scar tissue from forming. Passive range of motion exercises will help you accomplish that goal, according to University of Washington Orthopaedics and Sports Medicine. To do the arm lift exercise, lie on your back on the floor or your bed. Reach over your body with your non-injured arm and grab your other arm under your elbow. Without using the muscles in your injured shoulder, lift your injured arm slowly up above your head. Be sure to keep your injured arm completely relaxed and use your good arm to perform all the movements. Bring the arm back down to your side, then repeat five to 10 times as part of your rehab exercise routine.
Wrist Push Exercise
Another effective passive range of motion exercise, the wrist push can also be done right from home. Lie on the floor or your bed with both of your arms by your side and bent at a 90-degree angle so your forearms are pointing up in the air. Grab a cane or a pole with your non-injured arm and press it against the wrist of your injured arm. Push gently away from your body, keeping your injured upper arm close to your body so your shoulder rotates. Release the cane or pole, then return your injured arm to the original position and repeat five to 10 times.
Turn Over the Can Exercise
After several weeks of recuperation, it's time to start strengthening your shoulder under your doctor's supervision. Once he's cleared the use of strength training, try the turn over the can exercise. Stand with your back to a wall and hold a light dumbbell in the hand of your injured arm, with your arm next to your side and your palms facing your body. Slowly lift your injured arm and, at the same time, rotate your arm so that your palms begin to turn so they're facing the wall. This simulates the motion you would use to pour water out of a can if it was in your hands. Lift your arms to a 45-degree angle, then hold for one count, and return your arm to the original position. Repeat five to 10 times as part of your rotator cuff strength training exercises.
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