The rotator cuff consists of muscles and tendons which connect your shoulder blade to the bone in your upper arm. The rotator cuff makes your shoulder joint the most flexible in your body. Rotator cuff injuries -- such as tears or tendinitis -- are relatively common, and can occur with repetitive use. In about 50 percent of cases, these injuries can heal with the help of therapeutic exercise, notes MayoClinic.com.
Wall Slide
The wall slide exercise can be performed with a wall either in front of you or to your side. Stand in front of a wall, and reach out the fingertips of one hand to touch the wall surface. Walk slowly towards the wall, keeping contact with your fingertips and gradually sliding your fingertips up the wall as you walk closer. Keep walking and sliding your fingertips until you are as close to the wall as your shoulder motion will allow. Hold for 10 seconds. Then walk slowly away from the wall, sliding your fingertips downwards as you go. Repeat the exercise with the fingertips of your other hand touching the wall.
Blade Squeeze
The blade squeeze is a symmetrical exercise which brings your shoulder blades closer to one another. To perform the blade squeeze, start with both arms in front of your body and bent at the elbows. Slowly and gently push your elbows back behind your body so that your shoulder blades squeeze together. Squeeze your shoulders together as far as you can with this technique, and hold for 10 seconds. Repeat this exercise three to five times.
Front Stretch
Bend your right arm at the elbow, in front of your body. Grab your right elbow with your left hand, and pull your right arm over your left shoulder as far as it will go without causing significant pain. Hold your right arm in this position, using your left hand, for 10 seconds. Release your right arm, and repeat the exercise in reverse -- with the left arm stretched over the right shoulder and held by the right hand.
