Your rotator cuff is a collection of tendons and muscles that keep your arm bone attached to your shoulder blade and socket. An injured rotator cuff will heal itself in around half of all cases, according to MayoClinic.com. Exercises can help regain motion and speed up successful healing. Not exercising your rotator cuff after an injury or post-surgery can result in long-term stiffening of the joint.
Posterior Stretch
The University of Michigan Health System offers several suggestions for rotator cuff repair exercises. A simple starter exercise is the posterior stretch. With your noninjured hand, hold the bottom of the elbow on your recovering arm. Place the hand on your injured arm on your opposite shoulder, as if you were wearing a sling. Push your injured arm up slowly using your good hand. Allow a stretching sensation to spread across your shoulder, but don't push it too far. Hold the position for up to 30 seconds if possible. Repeat four times.
Backward Stretch
A simple movement to help strengthen your rotator cuff is a backward stretch. Stand upright and loosen up your arms and upper body. Position your legs shoulders-width apart. Put your hands behind your back and lock your fingers together. Straighten your elbows and raise your arms up toward your head. As you feel a little strain at the top of the stretch, hold the position for 20 seconds. Repeat several times.
Chair Swing
Position a sturdy chair with the back facing you. Hold on to the ridge with both hands. Walk back a step and bend over slightly. Let your injured arm let go of the chair and slowly drop down toward the floor. Rock gently forward and backward to make your arm swing lightly. After several swings, try swinging your hips a little to make your arm swing in a more circular motion. Continue for five minutes and repeat up to seven times per day, according to the University of Michigan. Note that this is not a suitable exercise if you have any back pain.
Tubing Exercises
A length of rubber tubing can help you exercise your rotator cuffs, according to the University of Kentucky Orthopaedic Surgery and Sports Medicine Department. Attach one end to a solid table leg or pole. Stand straight holding the other end of the tubing in the hand on your injured arm. Keep your elbow straight and pull your arm back as far as you can without straining too hard. Repeat up to 30 times and perform the exercise twice per day. Use ice on the rotator cuff after an exercise session.
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