Strength Training Exercises For A Surgically Repaired Rotator Cuff

Restoring muscular strength after rotator cuff surgery is an essential step in the rehabilitation process. Performing exercises with light dumbbells and resistance bands targeting your rotator cuff muscles will build strength and may help prevent recurring injuries. Progressively increase the amount of resistance over time for maximal results. To learn which exercises are most appropriate for your situation, consult with your physical therapist before beginning a rehabilitation program.

Dumbbell Rotations

Dumbbell rotations strengthen all your rotator cuff muscles through external and internal ranges of motion. Start on your left side, lying on top of a bench. Hold a dumbbell in your right hand with your elbow flexed to 90 degrees and your forearm pointed downward, across your abdomen. Externally rotate your shoulder to lift your forearm until it is parallel to the floor, then lower it back down slowly and repeat. Turn onto your right side and start with your forearm hanging over the edge of the bench, parallel to the floor. Internally rotate your shoulder to lift your forearm upward, across your abdomen, then lower it back down slowly and repeat. Reverse these directions to rehabilitate your left arm.

Empty Can Exercise

The empty can exercise targets the subscapularis muscle, which facilitates internal rotation ranges of motion. The subscapularis, along with the other rotator cuff muscles, is extremely important during the overhand-throwing motion. Stand upright and hold dumbbells at your sides with your palms facing inward. Raise both arms diagonally, 45 degrees between forward and sideways, to shoulder height. Internally rotate your shoulders as you lift your arms so your thumbs point downward at the top, like you are dumping soda out of a can. Reverse the motion back to the starting position and repeat.

Resistance Band Rotations

This exercise is similar to dumbbell rotations, but requires an elastic band that provides resistance when stretched. Tie one end of the band to a sturdy object at belly-button height. Hold the opposite end in your left hand, and stand with your right side closest to the object, so the band crosses your abdomen. Position your left elbow against the left side of your rib cage, flex your left elbow to 90 degrees, and lay your left forearm across your stomach. Externally rotate your left shoulder, moving your forearm away from your body as far as possible. Return to the starting position slowly and repeat. Next, turn around so your left side is closest to the object, and start with your forearm pointed forward. Internally rotate your shoulder, moving your forearm across your abdomen, to stretch the band. Reverse back to the starting position and repeat. Reverse these directions to work your right arm.

Reverse Fly

Along with external rotation ranges of motion, your infraspinatus and teres minor muscles also assist with horizontal abduction of your shoulder joint, moving your upper arm sideways, away from the center of your body. Perform the reverse fly to strengthen these muscles. Fix the middle of a resistance band to a sturdy object at about waist height. While facing the object, grasp the ends of the band and move backward until the band is taut. Sit down with your arms extended in front of your chest. Arc your arms away from each other and backward, stretching the ends of the band until your arms form a straight line across your chest. Return to the starting position slowly, then repeat.