Muscle tears in the shoulders occur in the rotator cuffs -- the four muscles that allow the shoulders to move in a circular fashion -- and can require surgery, recovery and significant downtime. The full-thickness tear means that the blood cannot get to the areas for healing. It is usually associated with weakness and pain in the arm. To regain strength, you must combine a workout program targeting the rotator cuff and bicep.
Rotator Cuff
Step 1
Obtain clearance from your physician before starting strengthening exercises. On average, you will wear a sling for four weeks after surgery, which impedes exercise. After four to six weeks, you may receive permission to start exercising the shoulders and arms.
Step 2
Start with 2-ounce weights and gradually progress to heavier weights. If you cannot complete at least 20 repetitions of the exercise without exhaustion or pain, your weights may be too heavy.
Step 3
Lie on your stomach in bed or on a flat, elevated surface. Holding the weight in your hand, bend your elbow at a 90-degree angle and hold the weight over the side of the bed. Slowly lower your weight toward the floor, stopping when your elbow is straight. Hold this position for at least a count of three, then gently return to the starting position. Repeat 20 to 30 times for each shoulder.
Step 4
Ice your shoulder for 15 minutes after exercise to help decrease any swelling and discomfort. Try a bag of peas out of the freezer, as these will mold themselves to the rounded shape of your shoulder.
Biceps
Step 1
Seek clearance from your doctor to remove your sling and begin strengthening exercises in the biceps and arm. Start with light weights -- only a few ounces at a time, and increase the weight gradually.
Step 2
Stand or sit in a comfortable position. If you are standing, keep your legs shoulder-width apart. Hold the dumbbells at your sides with your palms facing in.
Step 3
Inhale as you gently raise the dumbbells by flexing the elbow 90 degrees, or until the dumbbells reach your shoulders. Exhale as you gently lower the dumbbells and return to your starting point. Repeat 15 times or until your arms feel tired, but not in pain.
Tips and Warnings
- Soup cans or water bottles may be exchanged for 1-pound dumbbells if you do not own any. If you are completing the exercises three to five times a week, you can double the weight used at the start of the new week.
- Do not increase the weights too quickly, which can cause damage to the healing shoulders.
Things You'll Need
- Dumbbells
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