Your rotator cuff --- a grouping of tendons and muscles sometimes called a rotor cuff --- works as a stabilizing force for your shoulder. Tears in the rotator cuff often occur when a tendon repeatedly rubs against a bone spur, according to the Cleveland Clinic. Surgery is typically required to repair the damaged tendon and exercises that strengthen your shoulder aid your chances of a full recovery. Ask your doctor for permission to begin exercise and start with a light hand weight of about 2 oz., says the American Academy of Family Physicians. Avoid any activity that causes pain and place an ice pack on your shoulder at the conclusion of your workout.
Pendulum Warm Up Stretch
A quick warm up stretch is essential before engaging in more strenuous forms of stretching exercise after a rotator cuff injury, reports FamilyDoctor.org. Bend at your waist with your arms hanging downward and allow your shoulder muscles and arms to relax. Move your arms back and forth gently, and then lift your injured arm while you count to three. Count to six and lower your arm. Repeat the activity until you feel ready to engage in other exercise.
Upward Lift
Begin by lying on a comfortable bed or secure table with your stomach down. Extend your left arm outward with your elbow bent at a 90-degree-angle with your hand hanging down beside the bed or table, holding the 2 oz. hand weight. Carefully raise your left hand with your elbow still bent. Cease the movement when your hand is level with your shoulder, and then slowly lower your hand. Continue the exercise until your left arm is tired and then practice with your right arm.
Anterior Deltoid Raise
From the standing position, hold a light dumbbell with your right hand and your palm facing downward. Raise your right hand and arm so that they are out and away from the side of your body at shoulder level. Keep your elbow straight, and then slowly perform three sets of 10 repetitions. Take about a minute to relax between each set and eventually switch to your left arm.
Outward Stretch
Roll up a towel and place it under your right armpit, and then lie on your right side. Gently raise your right arm above your head, while keeping your left arm by your side. Ensure your left elbow is bent at a 90-degree angle and your forearm is resting on your chest with your palm down. Extend your left shoulder outward as you hold the light hand weight and raise your left forearm so that the forearm is level with your shoulder, much like a backhand swing in tennis. Carefully lower your left arm and repeat until the arm is tired.
