The shoulder joint allows you to move your arm in multiple directions. The rotator cuff is a small grouping of muscles and tendons that surround the shoulder joint. When calcium deposits build up in the rotator cuff area, flexibility suffers and pain develops. These are the main symptoms of calcific tendonitis. Exercises are noninvasive treatments for this condition.
Identification
The muscles of the rotator cuff are known by the acronym SITS, which stands for supraspinatus, infraspinatus, teres minor and subscapularis. The main objective is to make these muscles stronger and increase range of motion in the shoulder. This is done in a safe and controlled fashion that does not place further stress or discomfort on the shoulder joint.
Types
Rotator cuff exercises require the use of body weight and light free weights. Dumbbells and resistance bands are effective; you can substitute large soup cans or socks filled with coins for dumbbells. Perform the exercises from a standing or prone position. Medial rotation, lateral rotation and angled front raises are examples of rotator cuff exercises.
Features
Proper form is of primary importance when doing shoulder rehab exercises. Take medial and lateral rotations, for example. You perform them similarly but in different directions. Medial means toward the midline of the body, and lateral means moving away from the body. Perform the medial rotation from a standing position with your injured-side elbow bent 90 degrees and in front of your body. Keeping your upper arm tight to your side, press your palm against the inside of a door and hold for 20 to 30 seconds. Perform a lateral rotation by pressing the outside of your hand against the door. These isometric, or static, exercises strengthen the rotator cuff area without any movement. As your strength levels improve, perform these exercises in motion. This is called isotonic exercise. To do a lateral, or external, rotation, attach one end of a resistance band to a doorknob and grasp the other end with the hand of your injured side. Your noninjured shoulder should be facing the door at this point. Bend your elbow 90 degrees, press your upper arm against your side and position your lower arm out in front of your stomach. Steadily rotate your lower arm out toward your right side, move it back in and repeat 10 to 12 times. You can also do this exercise while lying on your side. In this case, hold a light weight in your hand, keep your upper arm tight to your side and lift the weight in the air by rotating your lower arm up.
Yoga
Yoga is a subtle form of exercise that improves flexibility and reduces stress. A dolphin pose helps stretch the shoulders in particular, as well as the hamstrings and calves. It is performed from a face-down position with your forearms and feet flat on the floor. Keeping your feet about hip-width apart, raise your buttocks in the air until you form a "V" shape with your body. Pinch your shoulder blades inward and hold this position. For a variation, place your hands on the floor and push your weight back on your heels. This is called a downward-facing dog and is equally effective at stretching the shoulders.
Time Frame
When you are rehabilitating a shoulder injury, you need to exercise often enough but not so much that you overdo it. Three sessions a week, performed on alternating days, is adequate. Aim for three or four sets with each exercise.
Warning
Even though calcific tendonitis exercises have a low degree of difficulty, make sure to talk to your doctor before you attempt them.
