The rotator cuff is a group of muscles that work together to help control the motion of the shoulder. Rotator cuff injuries are frequently seen in sports that require a lot of shoulder rotation, such as swimming or baseball. Cardio exercises can help keep you in shape as you recover from a rotator cuff injury, but consult your doctor before beginning a new exercise program.
Cycling
Riding a bike is a good exercise choice for those with shoulder injuries. Cycling can get the heart pumping without having a direct impact on your joints. Choose a stationary bike or ride one outdoors. Increase the resistance on a stationary bike or include hills in your workout to increase the intensity. The American College of Sports Medicine recommends that you complete 30 minutes of cardio activity five days a week.
Walking
The impact of walking is felt only on the lower body, so an injured shoulder would not be affected. A brisk walk for 30 minutes a day is enough to break a sweat and increase the heart rate. This qualifies as moderate-intensity cardio, according to the American College of Sports Medicine.
Water Activity
Water activities are the ultimate low-impact exercise. The buoyancy of water means exercise is very gentle on the joints, including the shoulder. Walking in a pool or swimming using just your legs to propel yourself through the water is an effective means of cardio exercise. In addition, you will drastically reduce the odds of sore muscles after your workout, compared to comparable land activities.
Elliptical Machines
To create motion with an elliptical machine, you move your legs and arms back and forth in a cross country skiing-like motion. However, many elliptical machines do not require that you use your arms to move the machine, making this an effective cardio activity if you have a rotator cuff injury. The American College of Sports Medicine recommends participating in this exercise for 20 minutes of moderately intense exercise three days a week. Moderately intense exercise is enough to break a sweat, get your heart pumping and make it difficult to speak as you exercise.
Stair Machines
Similar to an elliptical machine, stair machines, steppers or climbers require that you place your feet on platforms and simply hold onto handles in front of you for balance. A walking motion moves the platforms up and down. You can adjust the resistance of the stairs in order to increase the intensity of your workout and make it more difficult.
