The rotator cuff is the group of muscles and tendons that hold the upper arm bone or humerus in place in the socket joint of the shoulder. The rotator cuff enables the shoulder joint to rotate. It can tear due to repetitive exercise, weight training or deterioration through aging.
The Importance of Exercise
According to the American Academy of Orthopedic Surgeons, exercise is a vital part of the rehabilitation process for torn rotator cuffs, especially after surgery. First comes a period of immobilization, then some passive motion rehabilitation and exercise enables the shoulder to return to its normal range of movement. Full recovery can take up to several months depending on the severity of the tear.
Care is Needed
According to the Mayo Clinic, you should try gentle exercises, but they should include the full range of motion. Always take your time and if you feel any pain, you should stop immediately. If you leave your shoulder inactive for too long it can cause stiff joints or a frozen shoulder. Any exercises after surgery should be first discussed with your doctor.
Shoulder Stretch
Lie flat on your stomach on your bed with your legs stretched out behind you and one of your arms hanging over the sides. Starting with the left arm, grip a small dumbbell, weighing between 3 and 10 lbs. Bend your arm slowly, until your upper arm is at a 90-degree angle to your body. Your hand should still be pointing to the floor. Lower your arm slowly then repeat until your arm is tired. Continue the exercise with the other arm.
Resistance Exercise
Stand with your feet shoulder-width apart. Keep your elbow close to your body and bend your right arm 90 degrees, with your hand open and your palm facing inward. Take the other hand and place it behind your right hand. Keeping your back straight, push your right hand out against your left hand. Press your right hand as hard as possible and keep your left hand firm to offer resistance. Repeat 10 times. This exercise should be practiced three times per week.
