The term "rotator cuff" refers to a group of four muscles and tendons in the shoulder. These muscles establish range of motion for the shoulder and arm, enable the movement of your arm away from your body, and maintain the stability of the ball and socket shoulder joint. According to the Merck Manuals, exercises can help to maintain range of motion and the strength of the rotator cuff muscles. Consult your doctor before starting any exercise program.
Symptoms
Rotator cuff injuries are often referred to as "pitcher's arm," but in reality many occurrences of rotator cuff injuries are not related to sports. Symptoms include pain when you raise your arm, especially over your head. The pain is typically dull and poorly localized, and you can experience weakness when rotator cuff tears are complete. One of the hallmark symptoms of rotator cuff injury is nighttime pain that is bad enough to disturb your sleep.
Pathology
The supraspinatus muscle enables you to lift your arm above your head, and it is the muscle most frequently involved in rotator cuff tears. Bone spurs in the shoulder joint are a common cause of surpaspinatus tears. According to the Cleveland Clinic, supraspinatus tears usually occur over a period of time. The Cleveland Clinic further states that when rotator cuff tears are complete, the injury will not heal by itself and surgical repair will most likely be required.
Internal Rotation Exercise
Lie on your left side with a 1-lb. dumbbell in your right hand. Position your arm so that your elbow is against your waist and your lower arm is bent at a 90-degree angle, with the dumbbell in front of you. Slowly rotate your lower arm upward so that it is vertically positioned away from your body. Do three sets with 10 repetitions each. Allow one minute for rest between sets. Repeat the exercise with your left arm. Weights can be increased as strength is improved. None of these exercises should cause pain. If pain occurs, stop doing the exercises and inform your doctor of your discomfort.
External Rotation Exercise
Lie down on your right side with a 1-lb. dumbbell in your right hand. Your right arm should be flexed at the elbow, forming a 90-degree angle. Using your elbow as a pivot, rotate your arm inward so that your lower arm is vertical and flat against your abdomen. Do three sets of 10 repetitions, resting for one minute between sets. Increase the weight gradually as strength improves.
Anterior Deltoid Exercise
Stand with your feet slightly apart, holding a 1-lb. dumbbell in your right hand. With your palms facing downward, slowly lift your hand and arm until your arm is in a straight line with your shoulder and is positioned directly in front of you. Do not bend your elbow. Do three sets of 10 repetitions and allow 10 minutes of rest between sets. Repeat the exercise with your left arm.
Middle Deltoid Exercise
Start in the same position as the exercise for the anterior deltoid. This time, raise your right arm slowly to the side, away from the body so that your arm is in a straight line with your shoulder. Do three sets of 10 repetitions each with 1 minute of rest between sets. Repeat with your left arm.
