Your rotator cuff is responsible for various movements and stability in the shoulder joint. However, with the combination of four small muscles, the rotator cuff is susceptible to injuries and tears as a result from trauma such as a fall or overuse from overhead movements. If you suffer from a torn rotator cuff, treatment options may vary according to the nature of the tear. The severity and potential of a torn rotator cuff requires exercises being prescribed and monitored by a physician or physical therapist.
Treatment
Treatment options for a torn rotator cuff vary according to the individual nature of the injury. If surgery is required, exercises using resistance bands or light dumbbells are prescribed by your physician or physical therapist to complement the overall training and rehab program. The goal of the exercises is to regain function and range of motion while reducing the amount of scar tissue. You can perform the exercises in your home throughout the treatment and rehabilitation process.
Time Frame
The exercises for a torn rotator cuff follow a specific time frame to control the progression of the exercise. If you undergo surgery, stitches will be in your shoulder for about 10 to 14 days requiring exercises that avoid damaging the stitches. After being discharged from the hospital, you will perform specific rotator cuff exercises for at least 12 weeks according to your individual treatment plan. During this time, all exercises should be performed with your elbow tucked into your side. Also, avoid any lifting, pushing or pulling movements.
Intensity
Torn rotator cuff exercises are designed to be performed using slow, controlled movements. As a general rule, lift or raise your arm for a count of three and lower your arm for a count of six. Always warm-up and stretch before performing exercises for a torn rotator cuff. Use a lightweight resistance band or dumbbell and complete about 20 to 30 repetitions on each arm for four different exercises. Perform the exercises three to five times per week and gradually increase the weight every week as your strength and function improve.
Additional Treatment
After you finish performing the rotator cuff exercises, place an ice bag on your shoulder for 20 minutes to reduce any inflammation. Between workouts, The Stretching Institute recommends applying heat and using massages to improve the blood flow to the shoulder area. The increased blood flow reduces scar tissue while promoting the healing process.
References
- MayoClinic.com; Rotator Cuff Injury; Mayo Clinic Staff; August 2010
- MayoClinic.com; Rotator Cuff Injury Causes; Mayo Clinic Staff; August 2010
- The Stretching Institute: Rotator Cuff Injury and Shoulder Tendonitis Stretches
- Cleveland Clinic: Rotator Cuff Tears: Surgery and Exercise
- University of Washington Orthopaedics and Sports Medicine: Rotator Cuff
- American Family Physician; Four Exercises to Strengthen the Muscles of Your Rotator Cuff; February 2008
