Rotator cuff injuries commonly take place when the shoulder suffers a sharp blow, is overused during activities or heavy objects are moved overhead with improper mechanics. Increasing the flexibility in the rotator cuff can help prevent injury or treat an injury during rehabilitation. Exercises require the use of fitness tools and body weight.
Shoulder Rotations
Shoulder rotations work the rotator cuff with the aid of a rubber resistance band. Tie the ends of the band together to form a loop and wrap it around your wrists. Sit in a chair, bend your elbows 90 degrees and move your forearms out in front of your body. Your palms should be facing each other and the band should be drawn tight. Keeping your upper arms close to your sides, rotate your lower arms out to your sides as far as possible against the resistance of the band. Slowly move your arms back in and repeat.
Horizontal Rotation
A horizontal rotation is performed from a standing position. You can use weight plates, light dumbbells or soup cans for resistance. Stand with your feet about shoulder-width apart and position your arms out at your sides with your elbows bent 90 degrees and palms facing backward. Your upper arms should be at shoulder height and they should form a straight line. Keeping your upper arms straight, rotate your lower arms and move the weights up so your palms face forward. Slowly lower them back down and repeat.
Pendulum Exercises
Pendulum exercises move your arms through a steady range of motion that causes a stretch in the rotator cuff area. Stand next to a table or chair and place one hand on it as you bend forward. Let your other arm hang straight down toward the floor and steadily sway your body from side to side to get your arm moving. Move your arm in a circular motion for a series of reps, then change directions. After doing that, move your arm back and forth and side to side. Once you complete the series, switch sides. You can hold a light weight in your hand to increase the resistance.
Wand Exercise
A wand is a tool you place your hands on for shoulder stretches. You can use a household item like broomstick or yardstick. A good exercise for the rotator cuff is performed from a seated position in a chair. Position your hands bout shoulder-width apart on the wand and hold it straight out in front of your chest. Steadily move your arms above your head in an arcing motion and bend your elbows to move the wand behind your head. Push the wand back up, move it back out in front of your body and repeat.
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