The muscles and tendons of your shoulder make up the rotator cuff that connects the shoulder blade with your upper arm bone, called the humerus. Those muscles and tendons keep the end ball of the humerus in contact with the shoulder socket. The range of motion at the rotator cuff, when healthy, involves more range of motion than any other bodily joint. An injured rotator cuff could come from falling, overhead sports activities or lifting. Most rotator cuff injuries heal on their own with time and exercises, according to Mayo Clinic staff.
Exercise Progression
Rehabilitation exercises after a rotator cuff injury should progress from range-of-motion and resistive exercises to strengthening movements that combine power, aerobic and muscular endurance. The exercises are designed to build flexibility and coordination with repeated drills according to the Orthopaedic Clinic Web site.
Isometric Exercise
Isometric exercises can include internal and external rotation, according to the University of Michigan Health System. Stand in a doorway and bend your elbow 90 degrees alternately pressing the inner and outer wrist against the door frame for five seconds in three sets of 10.
Flexion and Extension Exercises
Flexion and extension exercises can be done with a stick held in front and raised overhead and again behind your back and extended backwards. The University of Michigan Health System recommends doing both exercises with elbows straight and held for five seconds with 10 repetitions each.
Shrugs and Towel Exercises
Try shoulder shrugs and moving your shoulders in forward and backward circles, advises The Orthopaedic Clinic. You can also hold a towel behind your back while pulling from the front with your opposite hand several times.
Abduction and Adduction
Shoulder abduction and adduction exercises help strengthen and stretch muscles and tendons. Hold a stick with your palms facing away from your body and your elbows straight in front of your thighs. Alternate pushing one arm out to the side with the opposite arm and raise each as high as you can for 10 repetitions of 5 seconds each.
Bicep and Tricep Curls
Start with 2 pound and move to 5 pound weights in each hand for bicep and tricep curls. With arms stretched to the sides and palms forward, bring weights up alternately to the point of pain but not through the pain and hold for 10 seconds. For triceps, start with elbows bent naturally above the shoulders and straighten the arms 10 times, first without weights then adding 2 to 5 pound weights over a couple of weeks time.
