Exercises For Nonsurgical Repair Of Rotator Cuff Disorder

The rotator cuff is a group of four muscles in the shoulder that rotate and elevate the arm and give stability to the shoulder joint. Rotator cuff injuries are most commonly caused by the tendon wearing away with age but can also result from trauma. Surgery is not always necessary to repair a rotator cuff disorder, and the best method of treatment varies depending on your specific symptoms. Exercise therapy can be a successful nonsurgical treatment for shoulder pain or rotator cuff disorder.

Stretching

Stretching exercises increase the range of motion in your shoulder and help to prevent injury by loosening up your muscles. Warm up before stretching your shoulders by doing at least five minutes of cardiovascular exercise. Do pendulum exercises by bending at the waist, letting your arms hang loosely, and swinging them back and forth. Stretch until you feel slight discomfort.

Standing Isometric Internal Rotation

Stand facing a wall and raise your right arm straight above your head. Bend your raised arm at the elbow to create a 90-degree angle, with your forearm against the wall. Press your hand firmly into the wall and hold for 10 seconds. Rest and repeat three times with each arm.

Lying Dumbbell Internal Rotation

Lie on your left side with your right arm resting on your right hip. Hold your dumbbell in your left hand. Bend your left elbow to 90-degrees with the back of your forearm resting on the ground or treatment table. Raise your weight toward your chest like a forearm shot in tennis. Slowly lower the weight until your arm is resting again and repeat until fatigued. Work both arms and choose a weight that you can raise comfortably.

Lying Dumbbell External Rotation

Lie on your left side holding a dumbbell in your right hand with your right elbow bent at a 90-degree angle. Your left arm should be straightened above your head. Lift the weight in your right hand toward the ceiling until your forearm is perpendicular to the floor, then lower it to the starting position. Move slowly and work until you feel fatigued. Complete three sets with both arms.

Standing Dumbbell Raises

Get in a standing position and hold your dumbbells at your side with the back of your hands facing forward. Slowly raise the dumbbells sideways to a 45-degree angle, continuing to keep the back of your hands facing forward. Slowly lower the dumbbells until they are resting at your side again. Work until you feel fatigued and complete three sets.