The rotator cuff is the area of the shoulder comprised of the muscles and tendons that hold the arm bone in place within the socket of the shoulder joint. Injuries to the rotator cuff are relatively common and can be painful and quite debilitating. Regular exercise sequences can be used to strengthen the rotator cuff.
Significance
Rotator cuff injuries occur when the muscle or tendons that hold the ball of the shoulder joint to the socket become torn and the joint does not function properly. Such injuries may be caused by weight training, a fall, repeated activities such as throwing a ball or swimming and poor shoulder posture. Rotator cuff injuries are usually diagnosed using a physical examination or by a series of X-rays, a high-resolution ultrasound or magnetic resonance imaging.
Considerations
To help your rotator cuff recover you can apply an ice compress to help reduce the swelling, use over-the-counter pain medications to reduce acute pain, and get plenty of rest. It may help to wear a sling to help keep your shoulder and arm in place. Consult a doctor for prescription pain medication, physical therapy or surgery.
Prevention/Solution
Physical therapy is often the first stage of strengthening the rotator cuffs. Gentle stretching exercises can be performed while lying on a comfortable bed or table. While lying on your stomach, allow the arms to hang down to the floor. Grip a dumbbell in each hand. The dumbbells should be a comfortable weight, somewhere between 3 and 10 lbs. Slowly bend the elbow and raise the dumbbell so that the upper arm is now horizontal. Gradually lower the dumbbell back to the floor. If you experience any pain or discomfort you should stop and rest, you may also wish to consider using a lighter weight. If this exercise is repeated daily, it will help to strengthen the rotator cuff.
Surgery
If you have had no success with physical therapy and other nonsurgical options, your doctor may recommend surgery. Several types of surgery can be employed, including rotator cuff repair where the torn tendon is surgically reattached to the bone, or subacromial smoothing, where the bone spurs are removed from the rotator cuff. Tissue transfer corrects large areas of damage.
Warning
You should seek immediate medical attention for your rotator cuff if the pain has persisted for more than three days, if the pain is so great that you can not work or move properly, if you are unable to stretch your arm out to the side after three days, or if your shoulder or your arm is so painful that you are unable to move it at all.
