The rotator cuff consists of four muscles and other tendons that connect the humerus to the scapula. These muscles provide stability and rotational control during shoulder or upper arm movements. This group of muscles can become torn or damaged as a result of overuse or repetitive movements of the shoulders, particularly overhead and excessive rotations of the shoulders. Basketball players, baseball pitchers and swimmers have a greater risk of damaging these muscles. Your physician or physical therapist will recommend some strengthening and range-of-motion exercises to reduce the recovery time, increase blood circulation to the damaged muscles, strengthen the inflamed muscles and improve flexibility and mobility in the shoulders.
Supraspinatus Stretch
Stretching the muscles and tendons in the shoulders is an essential part of the rehabilitation process for a torn rotator cuff. This exercise will stretch the supraspinatus muscle, the most commonly injured rotator cuff muscle, and improve superior and anterior rotation of the shoulder. Stand with both arms on your hips and your torso straight. Bring your elbows forward and hold this stretch for 10 seconds. Perform one set of 10 repetitions once daily to rehabilitate a rotator cuff strain.
Internal and External Rotation
External rotation of the shoulder can be started within three days of a rotator cuff strain. Stand facing a doorway and bend your elbow to a 90-degree angle. Place the back hand of the injured arm against the door frame and begin to push against the door frame. You can also perform an internal rotation by standing in front of a doorway. Bend the elbow of your injured arm and hold the front of your hand against the door frame. Gently begin to press against the door frame and gradually increase the intensity. Hold the stretch for five seconds. Perform one set of 10 repetitions once daily to strengthen the muscles in the shoulder and prevent further injury.
Lateral Rotation
You will need a resistance band to perform this exercise. Tie one end of the resistance band to a door handle and hold the other end in your injured hand. While standing, bend the elbow of the injured hand to form a 90-degree angle and bring the hand close to your abdomen. Perform a lateral rotation by moving your shoulder as far as possible from the stomach and then slowly return to the starting position. Perform one set of 10 repetitions to strengthen the rotator cuff muscles, improve shoulder mobility and prevent further injury. As your regain strength in the muscles of the shoulder, gradually progress to 20 repetitions and shorten the length of the band you are holding to increase the intensity of the exercise.
Shoulder Abduction and Adduction
While standing upright, hold a wand or broomstick in both hands and turn the palms of your hand away from your body. Lightly rest the wand on your thighs, remembering to keep the elbows straight. Using your unaffected arm, push your injured arm as far out or sideways as possible and then bring it up as high as possible. Hold this stretch for five seconds and relax. Perform one set of 10 repetitions once daily to improve the range of motion in the shoulders.
References
- SportsInjuryClinic.net: Rotator Cuff Injury
- MayoClinic.com; Rotator Cuff Injury; August 2010
- SportsInjuryClinic.net: Supraspinatus Stretch
- Lisa A. Brawley, M.D.: Rotator Cuff Strain Rehabilitation Exercises
- SportsInjuryClinic.net: Rotator Cuff Injury Strengthening Exercises
- Summit Medical Group; Rotator Cuff Strain Rehabilitation; Tammy White, Phyllis Clapis; 2009
