Rotator cuff injuries can severely limit your ability to perform everyday activities such as pick up your baby, reach for a pencil or swing a bat. The severity and type of rotator cuff injury will determine what type of exercises you can do. Your doctor will instruct you on the rehabilitative process to a rotator cuff tear or surgery, so heed his advice for optimal healing and restoration of shoulder function.
Definition
The rotator cuff is a group of muscle attachments where four muscles in the shoulder join together. The rotator cuff allows you to swing your arm, rotate the shoulder joint and perform a variety of activities and functions. Range-of-motion movements such as swinging your arm in a circle, placing your hand behind your back and reaching down to pick up something off the floor are all made possible by your rotator cuff muscle attachments.
Early Exercises
You may be allowed to perform rotator cuff exercises at home after six or seven weeks. Before then, your doctor will more than likely require you to engage in passive and some active range-of-motion and rehabilitative exercises under the direct supervision of a physical therapist. Range-of-motion exercises, such as making small circles with your arm by your side, may be the first you're able to perform. As your shoulder heals, the circles can become larger.
Strengthening
Stand or sit with your feet about shoulder-distance apart and your back straight. Allow your arms to dangle down by your sides. Bend the elbow of the affected arm and tuck it close to your body, hand fisted and even with your hip. Slowly rotate the arm outward, trying to keep your shoulders and upper body still. Rotate your arm outward to the side but stop and hold the position if you feel pain. Rotate only as far as you can without discomfort. Eventually, you'll be able to rotate the arm outward until your fist is even with the side of your body.
Pendulum
Stand beside a stationary object, grasping its surface with your good hand. Lean slightly forward and allow your injured arm to dangle in front of you. Carefully and slowly, swing your arm in a side-to-side motion in front of you. Start with a small arc and gradually increase the size of the arc as your shoulder grows stronger.
Wall Press
Stand 12 inches from a wall and place your forearm against it with your elbow at 90 degrees from your body, palm flat against the wall surface. Slowly turn your body away from the wall, feeling a stretch in the shoulder joint. Don't push it too hard. Hold the stretch for 15 to 20 seconds and then release and lower the arm. Repeat twice more.
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