The rotator cuff is a network of four muscles and several tendons in the shoulder joint. It holds the shoulder in place and is responsible for arm rotation. When you overuse or injure the rotator cuff, you may tear the musculature. A torn rotator cuff is painful, limits your range of motion and weakens the shoulder. Many also notice clicking or popping sounds when moving the shoulder.
Treatment Options
MayoClinic.com notes that about half of all rotator cuff injuries can be sufficiently treated with rest, ice, immobilization, pain medications and physical therapy. However, if the tear is severe, extremely painful or in your dominant arm, surgery may be necessary. After surgical repair, your physician will refer you to physical therapy for exercises to restore strength and motion to the shoulder joint. The exercises are usually passive at first and then progress to more active and resistive. Joint Pain Solutions recommends starting with stretching exercises to restore range of motion and then progress to strengthening exercises.
Stretching Exercises
A rotator cuff tear limits the movements in your shoulder and causes pain. This can lead to a stiff or frozen shoulder. Incorporating shoulder stretches helps to keep it limber and to restore range of motion to the shoulder joint. Because each shoulder injury is unique, stretches that you should do when rehabilitating will depend on your injury. However, therapists typically follow some basic guidelines when stretching your shoulder. They will stretch the joint to the point of discomfort but not to the point that it is painful. They will ask you to hold the stretch for 10 to 15 seconds and repeat it several times and prescribe that you stretch your shoulder daily to keep the joint limber.
Strengthening Exercises
Once your injury is stable and the tear has either been surgically repaired or healed enough on it's own, you will be instructed to begin strengthening exercises. The purpose of strengthening exercises are to restore strength, endurance and function to the injured shoulder joint as well as balance the musculature of your shoulder joint. Your therapist will most likely start with little or no resistance at all and then progress to using dumbbells and resistance bands. The combination of exercises used will be tailored to your specific injury. Typical strengthening programs will ask you to do 10 to 15 repetitions of each exercise and repeat 2 to 3 times.
Considerations
You should not try to exercise an injured shoulder without proper diagnosis or direction from your physician. Performing incorrect exercises can further injure your shoulder and set back your progress. It can take several weeks or even months to completely rehabilitate an injured rotator cuff. If you work in a job that engages your shoulder in repetitive movements, you may be prone to additional rotator cuff injuries. However, you can help prevent them by taking frequent breaks and continuing to stretch and strengthen your shoulder after your injury has healed.
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