A rotator cuff injury can be a painful, debilitating condition that requires immediate medical attention and often times surgical intervention. As part of your rotator cuff treatment process, your doctor may also prescribe a therapeutic exercise regimen to help strengthen the muscles in your shoulder and increase the level of flexibility and range of motion in your joint. If you believe you have a rotator cuff injury, speak to your physician or a licensed physical therapist.
Rotator Cuff
Your rotator cuff consists of a series of muscles, ligaments, and tendons within your shoulder capsule that work together to stabilize your shoulder joint. Injuries to this area of your body can be caused by blunt trauma or by overuse. Ruptures in your rotator cuff are usually marked by intense, sharp pains that prohibit you from moving your arm in a full range of motion. For example, you may not be able to lift your arm above your head or externally rotate your shoulder with a rotator cuff injury.
Prone Rotation
One exercise to treat your rotator cuff injury is prone rotation. While lying on your stomach on a treatment table or similar surface, hang your affected arm off the side toward the floor. Hold a small object, such as a tennis ball, in this hand. Bend your elbow at a 90-degree angle and slowly rotate your shoulder toward the ceiling. Hold this position briefly before slowly lowering your arm to starting position.
Side Rotation
While still lying on your treatment table or similar surface, roll onto your side with your affected arm on top of your body. Bend this arm's elbow 90 degrees and make a fist. Use your shoulder muscles to externally rotate your arm around the pivot base created by your bent elbow, so your hand reaches toward the ceiling. Hold this position briefly before slowly lowering your forearm to your starting position. Repeat this rotation as often as comfort will allow.
Standing Rotation
While standing with your feet shoulder-width apart, hang both of your arms naturally at your sides. Move your right arms halfway between the front and side of your body with your thumb facing the floor. You will move as if you are pouring out a can of soda, for example. Slowly lift your straight arm toward the ceiling while focusing on your pain level. Do not lift past the point of pain to avoid further injury.
