The rotator cuff refers to group of muscles and tendons (fibrous bands that connects tissue to bone) in the shoulder. If you fall or overstretch your arm, you can injure your rotator cuff. If you have a rotator cuff tear, symptoms will include pain and the inability to raise or extend your arm. The Mayo Clinic states that increased age, poor posture, weak shoulder muscles and being an athletic put you at risk for rotator cuff tears. There are specific steps on how to prevent rotator cuff tears.
Step 1
Exercise your rotator cuff muscles. Pull your right arm across your body until you feel a stretch at the back of your right shoulder. Use your left hand to hold your right elbow for stabilization. Hold this position for 10 seconds and repeat three to five times. Switch your arms and repeat this step. You can do this exercise as many times a day as you prefer. Exercise your rotator cuff during your lunch break, at your desk and at home.
Step 2
Bend your arms and pull your elbows to your side. This will bring your shoulder blades together. Hold this position for 10 seconds and repeat three to five times. Use this technique whenever you get a chance in your day to exercise.
Step 3
Go to your doctor or physical therapist if you start having any shoulder pain. Step 1 and 2 are meant to strengthen your rotator cuff muscles and should not lead to any injury. Apply a heating pad or ice pack to your shoulder pain.
Step 4
Take many breaks at work especially if your job requires you to lift heavy objects and reach overhead.
Step 5
Rest your arm frequently especially if you play sports like baseball, hockey and basketball that involve repetitive arm use.
Things You'll Need
- Heating pad
- Ice pack
