The rotator cuff is a group of four muscles that help to stabilize as well as aid in the manipulation of the glenohumeral joint or shoulder. Typically, rotator cuff tendinitis is the result of repetitive inflammation to the tendons of the cuff which eventually leads to a tearing of the tissue. Therapy for rotator cuff tendinitis involves performing strengthening exercises that help bring stability back to the joint.
Shoulder Blade Squeezes
Perform a shoulder blade squeeze beginning by standing or sitting with your back straightened and chin tucked in slightly so that you shoulders will move back slightly. Slowly squeeze your shoulder blades together until you are not able to go further. Do not allow exercise to cause pain. Hold the squeezed position for five seconds and slowly release squeeze until your shoulders are back in the starting position. Repeat this exercise up to 10 times.
Isometric Lateral Rotation
Begin by standing with your injured shoulder closest to a wall that protrudes with your back straight. Bend your arm upwards until the elbow forms a 90 degree with the upper arm flat against body. Place your forearm against the wall until your are four inches above the wrist. Gently push forearm into the wall until you feel tension. Be sure to keep the shoulder and upper arm still throughout the exercise. Hold this position for 10 seconds and then slowly relieve pressure. Rest for three seconds and repeat exercise from 10 to 20 times.
Pull Backs vs. Resistance Band
Begin this exercise by wrapping a resistance band to an object that is two to four foot above ground level. Kneel facing the anchored band with your back straight and firmly grasp or wrap the resistance band around the hand. Place the upper arms against your body and bend your elbow upward to a 90-degree angle. Slowly pull your arms backwards while squeezing your shoulder blades together.
Hold this position for two seconds and return to the start position. Perform 10 to 20 repetitions of this exercise.
Shoulder Abduction
Stand up with your back straight and your feet spaced a shoulders width apart. Hold a lightweight dumbbell in the hand of the injured shoulder and allow it to rest against body. Do not lock out the elbow, you should allow a slight bend to form. Slowly lift the arm up and out to the side until the dumbbell is just above shoulder height. Hold this position for two seconds and return your hand to the starting position. Repeat this exercise for 10 to 20 repetitions.
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