Exercises to strengthen a rotator cuff following surgery are designed to help restore full range of motion to your shoulder, and also strengthen the area to protect against future injuries. Shoulder strengthening exercises range from internal rotations to active resistive adductions. Make sure to get your doctor's approval before engaging in post-surgery shoulder exercises.
Resistive External Rotation
Attach one end of a resistance band to a static object at shoulder height. With your left shoulder facing the object, grab the other end of the resistance band with your right arm. If your left arm is injured, perform this exercise facing the opposite direction. Bend your right arm at the elbow until your forearm is parallel with the floor. Rotate your arm away from your body while holding the resistance band, continuing to rotate until you feel strain. Hold the stretch for several seconds before repeating.
Isometric Internal Rotation
This rotation exercise strengthens your shoulder as well as your biceps. Stand in a doorway with your back straight and injured arm bent at the elbow. Press the palm of your injured arm against the doorway and hold for 10 seconds. Keep your forearm parallel to the floor for the duration of the exercise. The resistance of the door jam creates a stretch in your shoulder if done correctly. Repeat five times.
Active Resistive Adduction
This adduction exercise strengthens your rotator cuff as well as your upper arm muscles. Tie a resistance band to a static object. With your injured facing the static object, take the other end of the resistance band and extend your arm out and away from your body. From this position, bring your arm in towards your body, pulling against the resistance of the band. Continue to pull until your arm is right next to your leg. Slowly move your arm back to its original position and repeat.
Pendulum Swings
This shoulder exercise improves range of motion in your rotator cuff and loosens your shoulder muscles. Bend your upper torso down towards the ground, bending at the knees while in this position. From this bent position, let your injured arm hang down towards the floor. Slowly swing your injured arm in small circles, performing 10 clockwise rotations before moving it in the opposite direction. Repeat in both directions until fatigued.
