Your rotator cuff is a set of four muscles in your shoulder. These muscles -- the supraspinatus, infraspinatus, subscapularis and teres minor -- form the most flexible joint in your body, but because of this flexibility, the shoulder is one of the most frequently injured joints. If you've injured your shoulder, your doctor is likely to prescribe rehabilitative exercises to help treat your condition. Before performing any specific exercise, be sure it is among those your doctor recommends.
Initial Exercise
The first post-injury exercises your doctor may prescribe are designed to help eliminate pain and swelling by forcing light movement without any resistance of the joint. One of the most commonly prescribed exercises immediately after injury is the pendulum exercise. To perform this exercise, stand near a table or chair while bending at your hips and holding onto the table or chair with your good arm for stability. Allow your injured arm to hang freely, and move your upper body slightly until your arm begins to swing. Your doctor may suggest that your swing your arm in a circle, a back-and-forth motion and a side-to-side motion.
Stretching Exercises
These exercises are designed to help maintain the flexibility in your shoulder joint. They focus on helping keep the muscles of your rotator cuff loose and limber, which can help control the movement of your arm as well as prevent injury. Researchers at Brown University, recommend that you focus on stretching the back of your shoulder, since stretching the front can result in injury. One good stretch for the rear of your shoulder is performed by lifting your arm in front of your body until it is parallel to the ground. Grab your elevated arm with your opposite hand and pull it toward the other side of your body until you feel a pull in the rear of your shoulder. Hold this position for 15 to 30 seconds and repeat three times.
Strengthening Exercises
Stronger shoulder muscles are less likely to be injured, so strength training should be included in any shoulder rehab protocol. These exercises are most commonly performed using weights or resistance bands and include internal and external rotation and flexion and extension movements. To perform external rotation strengthening exercises, lie on your uninjured side with your injured arm tucked into your side. Bend your elbow until it is at a 90-degree angle, and hold a dumbbell in your hand with your arm relaxed. Slowly rotate your arm away from the center of your body while keeping your elbow tucked into your side. Repeat as directed by your physical therapist.
Isometric Exercises
Isometric exercises are designed to help strengthen injured muscles without forcing movement. They can be performed from a standing or sitting position, and they generally involve using your body or a stable structure to prevent movement and provide resistance. Stand next to a wall with your elbow tucked into your side, and bend your elbow to a 90-degree angle. Press the back of your hand into the wall and push as if you were trying to push the wall away from your body. Repeat as directed by your doctor.
Precautions
If you feel any additional pain or swelling, stop immediately and call your doctor. You should also talk to your therapist if you experience increased swelling or pain. Ask your doctor or therapist before increasing any resistance when performing these exercises.
