A rotator cuff tear is a rip in the muscles or tendons in your shoulder. While a partial tear is less severe than a complete tear, it is still a serious injury that requires treatment. Part of the recovery process for this injury is the use of shoulder exercises, which can restore strength and range of motion in the joint.
Rotator Cuff Tear
Your rotator cuff is a series of muscles and tendons in your shoulder that connect your arm to your shoulder blade. The rotator cuff allows for a wide range of motion while simultaneously stabilizing the ball of your shoulder within your shoulder joint. A tear occurs when one or more of the muscles or tendons rips. It can be either a partial or complete tear. This can occur from a single traumatic injury. However, according to the American Association of Orthopedic Surgeons, or AAOS, most tears are the result of the overuse of the shoulder muscles. Repetitive overhead motions, such as throwing a baseball or playing tennis, put you at greater risk for a rotator cuff tear.
Symptoms
If your injury occurs from a traumatic event, your symptoms will probably develop immediately. However, if caused from overuse, symptoms might appear gradually over time. According to the AAOS, signs of a rotator cuff tear include pain when lifting or lowering the arm, weakness when lifting or rotating the arm, and crackling sensation when moving the shoulder in certain positions. If you believe you have suffered a tear in your rotator cuff, seek medical attention right away.
Exercises
You might need surgery to repair your rotator cuff. However, usually nonsurgical treatments are effective in treating partial tears. Either way, rehabilitation exercises are an important part of recovery.
Two exercises you can use to strengthen your rotator cuff are internal and external rotations. To perform internal rotations, lie on your side and hold a dumbbell on the side touching the ground. With your elbow at a 90-degree angle, slowly lift the dumbbell up and toward your body. Repeat this 10 times on each side. To perform external rotations, lie on your side again, with the dumbbell on the opposite side. This time, lift the weight upward and away from your body so the back of your hand faces backward.
Considerations
When beginning an exercise routine following a rotator cuff injury, start slow. Putting too much stress on your shoulder can cause more harm than good. Make sure to stretch before you exercise. All your rehabilitation should be done under the supervision of a licensed physical therapist. In addition, follow your doctor's instructions for recovery. It might take several months for your shoulder to fully heal.
