Your rotator cuff consists of four muscles in your shoulder joint that form a cuff surrounding the humerus. The rotator cuff helps with the circular motion of the shoulder joint and is often the site of injury among baseball players. A torn rotator cuff is painful and generally requires treatment to recover. Most treatments include physical therapy using different home exercises approved by your therapist.
Rotator Cuff Treatment
Treatment for a torn rotator cuff may vary depending on the nature of the injury. If the torn muscles stem from a chronic condition, the prescription may be rest, anti-inflammatory medications, steroid injections and rehab exercises. If it is torn through an acute injury, surgery may be the first line of treatment.
External Rotation on Stomach
If you don't have a proper bench at home to do the exercises, use a bed. Doing an external rotation on your stomach requires you to hang your arm down, so lie on a bench or bed. Lie close to the edge and hang your injured arm off the side, holding a light dumbbell. Ask your therapist which weight is preferred. Slowly rotate your arm so the dumbbell is lifted and your hand is even with your shoulder, with your palm facing the floor. Lower the weight back down and repeat.
External Rotation on Side
To perform the movement from a slightly different angle, lie on your side with your head on your outstretched good arm. Bend your injured arm to 90 degrees and position your elbow on your side with the dumbbell resting on the table. Slowly raise the dumbbell until it is even with your elbow, then lower it and repeat.
Static Exercises
Static or isometric rotator cuff exercises use your other hand as resistance. Bend your injured arm to 90 degrees and point your hand out to the front. Reach underneath and place your other hand on the back of the hand on the injured side. Press your injured arm to the outside, providing resistance with your good hand. Hold the contraction for a few seconds, then move your good hand to the inside of the injured side hand and press to the inside while providing resistance.
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