The rotator cuff, an area susceptible to injury, consists of tendons and muscles that allow the arm to lift and rotate. The injury generally occurs due to overuse over time, according to the American Academy of Orthopaedic Surgeons, or AAOS. Physical therapy that includes strength training helps strengthen your shoulder and speed recovery. Talk to your doctor or physical therapist before beginning any type of rehabilitation exercises.
Before You Begin
Before you begin rehabilitation for a rotator cuff injury, allow yourself time to heal and recover, advises the Mayo Clinic website. Rest your shoulder for four to seven days, using ice to alleviate inflammation and heat to relax your muscles, and painkillers, if necessary. Your physical therapist may encourage light movements as you heal, but avoid putting unnecessary or excessive strain on your shoulder. You may be encouraged to perform stretches for your shoulder several a times a day.
Benefits
Strength training and rehabilitative exercises benefit those who have experienced a rotator cuff injury in several ways. Carefully strengthening your rotator cuff helps prevent future injury by improving stability in the shoulder joint, which helps improve posture. Strengthening your rotator cuff with proper exercises improves the range of motion in your shoulder, which makes it easier to perform daily activities or play certain sports. Strength training exercises may also relieve shoulder pain because they strengthen supporting muscles near the rotator cuff and joint.
Strength Training
As strength in your shoulder improves, a strength-training element should be added to your physical therapy routine. Try the exercises without added resistance before adding a light weight. Keep your motions slow and controlled, using proper technique throughout each exercise. Increase the weight by a small amount each week until you've regained the normal strength of your shoulder.
Internal and External Rotation
The AAS recommends isometric exercises, including internal and external rotations, as strength training exercises for shoulder rehabilitation. These exercises are performed using a light dumbbell while lying on your side. Internal rotations are performed lying on your side with your injured arm beneath you. With your elbow bent at 90 degrees and a dumbbell in the hand of the injured arm, slowly lift the dumbbell toward your abdomen and lower it back down. Perform external rotations by lying on your opposite side. Keep your elbow bent 90 degrees and the hand of your injured shoulder resting on your abdomen holding a light dumbbell. Rotate your shoulder while lifting your hand up, keeping your elbow by your waist, then slowly bring your hand to the start position. Perform 10 repetitions of internal and external rotations up to three times a day.
Considerations
Do not rush strength training or physical therapy exercises, which may cause additional or permanent damage to your rotator cuff. If you experience pain during any exercise, stop the exercise. Try the exercise later or use a smaller weight. If the pain continues, contact your doctor.
