The muscles of your rotator cuff are responsible for moving the shoulder and arm in a circular motion. Surgical repair can re-attach or repair these muscles and tendons, helping to reduce pain and improve range of motion in your shoulder. Following surgery, and with your physician's approval, you can engage in regular stretching exercises to regain flexibility in the shoulder joint. Avoid stretching to the point of pain or strain.
Pendulum Exercises
Pendulum exercises use circular motions to build momentum that helps you stretch your arm. To perform, stand in front of a wall and place your unaffected hand on the wall, leaning slightly forward at the hips. This position should enable your affected arm to dangle free. Relax the shoulder muscles and begin to draw small circles with this arm. Start by drawing 10 small circles, then repeat the exercise by drawing 10 larger circles. You also can reverse the circular motion, drawing these circles in a counterclockwise motion. Repeat this exercise between five and 10 times throughout the day.
Wand Stretch
This exercise involves the use of a broomstick or similar apparatus to stretch the rotator cuff muscles and restore range of motion. To perform, grasp the rod with the arm of your affected hand in a low position on the broomstick. Place the hand of your unaffected arm higher on the broomstick with the palms facing each other. Use your affected arm to move the wand toward your opposite side as far as your shoulder muscles permit you to go. Keep the arm straight as you lower the affected arm to your opposite hip. Hold this position for 15 to 20 seconds, then release the stretch. Repeat the stretch two to three times.
Hand Clasp
This exercise helps to stretch the front of the shoulders to enhance range of motion. Stand with your feet shoulder-width apart, then reach your hands backward. Clasp them together behind you, feeling a stretch in your shoulders and back. Slowly lift the hands up, increasing the stretch. Hold this position for 15 to 20 seconds, then release the hands. Repeat the exercise three to four times.
Sleeper Stretch
This stretch emphasizes several different positions to most effectively stretch the shoulder. Start by lying on your back and stretching both arms in front of you, reaching up toward the ceiling. Bend your arms slightly and grasp the wrist of your affected arm with your opposite hand. Roll onto your affected side and use the opposite hand to stretch the shoulder toward the ceiling. Hold this position for five seconds, then roll onto your back again. Repeat this exercise 15 to 20 times.
References
- Family Doctor; Shoulder Pain; December 2010
- UptoDate; Rotator Cuff Injury Overview; Dr. Stephen Simons and Michael Roberts; Oct. 1, 2010
- The Stretching Institute; Rotator Cuff Injury Shoulder Tendonitis Stretches; Brad Walker; 2011
- EOrthopod: Rotator Cuff Tears
- American Academy of Orthopaedic Surgeons; Rotator Cuff Tears and Treatment Options; August 2007
