The rotator cuff refers to the muscles and tendons that cover the top of the humerus or upper arm bone. The rotator cuff's function is to hold the arm bone in place in the shoulder joint socket and enable the arm to rotate. Tears in the rotator cuff are common and cause pain and disability in adults. Gentle exercises may be performed to strengthen a torn rotator cuff.
Step 1
Start exercises slowly. Lie flat on your stomach on a bed or table with your legs stretched out. Hold a comfortable weight -- a 3- to 10-lb. dumbbell, in your right hand. Let your arm hang from the table with your hand toward the floor. Bend your arm and raise your elbow so that your upper arm is horizontal and your hand is still toward the floor. Slowly raise your right hand until it is parallel with your shoulder. Hold for a moment, then slowly lower your hand. Repeat the exercise until your arm is tired. Repeat with the other arm. This exercise should be conducted three or four times each week. If you feel any pain in your shoulder, switch to a lighter dumbbell.
Step 2
Lie on a table or bed on your side. Place a rolled-up towel or small blanket under your left armpit. Stretch your left arm up above your head as high as you can without causing any discomfort. Keep your right arm by your side, bending your elbow to 90 degrees, with your forearm resting across your chest. Roll your right shoulder at the same time you raise your right forearm until it is parallel with your shoulder. Lower your arm slowly and repeat this movement until your arm is tried. Repeat again with the other arm.
Step 3
Stand with your feet shoulder width apart. Holding a comfortable weight in each hand, raise your right arm out to the side of your body at a 45 degree angle. Raise your arm as far as you can without discomfort. Stop if you feel any pain. Lower your arm slowly. Repeat this exercise until your arm is tired. Repeat with the other arm.
Tips and Warnings
- Exercise in a warm place. Exercise in comfortable clothes.
- Consult your doctor if you think you have a torn rotator cuff. Do not continue the exercises if you feel any pain.
Things You'll Need
- Bed or table
- 3- to 10-lb. dumbbells
- Towel or small blanket
