The rotator cuff consists of four muscles that connect the upper arm to the shoulder blade and stabilize the shoulder joint. They ensure that the head of the humerus remains attached to the shoulder socket and they provide dynamic stability to the shoulder joint, enabling you to lift and rotate your arms. These muscles can become damaged or torn as a result of traumatic injury or overuse injury in activities that require repetitive shoulder rotation. Your physician will recommend exercises to decrease the pain and inflammation, strengthen the rotator cuff muscles, and restore mobility and range of motion in the shoulders.
Side Lying External Rotation
This exercises strengthens the rotator cuff muscles, reduces your injury potential and helps restore stability and mobility to the shoulder joint. You will need a 2-lb. to 3-lb. dumbbell. Lie on your right side on a flat surface. Extend your right arm above your head and place a folded towel under your right armpit. Bring your left arm to your side, bend the elbow to 90 degrees and rest your forearm on your stomach. Hold the dumbbell in your left hand, ensuring that the palm is facing down, and slowly lift your left forearm until it is at the same level with your shoulder. Slowly lower your left arm and perform one set of 20 repetitions. Repeat this exercise on the opposite arm and gradually increase the weight of the dumbbell to regain muscle strength in the shoulders.
Sidelying Internal Rotation
You will need a light dumbbell to perform this strengthening exercise. Lie on your right side and place your left arm along the top side of your body. Hold the dumbbell in your right hand and bend your right elbow to form a 90 degree angle. Ensuring that your right forearm is resting on the surface you are lying on, slowly bring your right forearm up to your chest. Next, lower your right forearm and perform one set of 20 repetitions. Repeat this exercise once daily on both arms to strengthen the rotator cuff muscles, stabilize the shoulder blade and restore mobility.
Pendulum Stretch
A primary goal of treatment is recovery of muscle strength, improved range of motion and decreased pain and inflammation. During the initial phase of recovery, your physician will recommend range of motion exercises to stretch the muscles and tendons in the shoulders and maintain joint mobility. This range of motion exercise preserves flexibility and range of motion after a rotator cuff tear. Stand next to a table and place your unaffected arm on top of the table. Lean forward, relax your shoulders and allow your affected arm to hang vertically from your body. Slowly begin to swing your affected arm back and forward, and then side to side. Progress to making small clockwise and counter clockwise circles with your arm. As your inflammation and pain subsides, progress to larger circles. Perform one set of 10 repetitions, once daily.
Shoulder Blade Stretch
This exercise stretches the rotator cuff muscles, reduces your injury potential, stabilizes the shoulder blade and helps control your arm movements. While standing or sitting, try to grab your shoulder blades by reaching across your chest with both hands. Bring your chin towards your chest and hold this stretch for 15 seconds. Perform one set of 10 repetitions once daily to maintain mobility and range of motion in the shoulders.
References
- American Academy of Orthopaedic Surgeons: Rotator Cuff Tears
- University of California San Francisco Medical Center: Rotator Cuff Tear
- "American Family Physician"; Four Exercises to Strengthen the Muscles of Your Rotator Cuff ; Feb. 15, 1998
- FamilyDoctor.org: Rotator Cuff Exercises
- UpToDate; Patient information: Rotator Cuff Tendinitis and Tear; Stephen M Simons, MD, Michael Roberts, MPT, CSCS; October 2010
- Brown University: Shoulder Injury Rehabilitation Exercises: Rotator Cuff Tear
