Your rotator cuff muscles -- the supraspinatus, infraspinatus, teres minor and subscapularis -- are some of the smallest muscles in your body but also are responsible for stabilizing one of the most flexible joints in your body. Following an injury that requires surgery, your doctor is likely to prescribe exercises you can do at home to help restore strength, stability and range of motion to your shoulder joint. These exercises should only be performed if prescribed for your specific condition.
Shoulder Blade Squeeze
Stand with your feet about shoulder-width apart and your arms bent at a 90-degree angle with your palms facing your body. Use your shoulder muscles to begin pulling your elbows back behind your body. This motion will pull your shoulder blades together. Hold this position for a second or two and relax. Repeat the exercise. Be sure that your shoulders remain positioned directly over your hips throughout this exercise.
Shoulder Flexion
Stand with your feet about shoulder-width apart and your palms facing your body. Keep your elbows as straight as possible, and begin lifting your arm up and in front of your body with your thumb pointing toward the ceiling. Continue this motion until your arm is as high as you can go without serious pain. Hold this position for a second or two, and slowly lower your arm until you return to the starting position. Repeat the exercise. You can add resistance to this exercise as your condition improves by holding a light dumbbell in your hand.
Shoulder Extension
Stand next to a table, bench or counter that can support your body weight. Lean forward and place your uninjured arm on the bench, and allow your injured arm to hang freely. Use your shoulder muscles to lift your injured arm, and pull it back until your forearm is in line with your hips. Be sure that you keep your elbow straight throughout this movement. Hold this position for a second or two and relax. Repeat the exercise. As your condition improves you can add resistance to this motion by holding a light dumbbell in your hand.
Shoulder Abduction
Begin this exercise from a position similar to the flexion exercise. With your feet shoulder-width apart and your palms facing your body, lift both arms straight out to the sides of your body with your elbows straight until they reach shoulder height, or as far as you can go without experiencing serious pain. Your palms should be facing the ground when performing this motion. Hold this position for a second or two. Use a slow and controlled motion to lower your arms to the starting position. Repeat the exercise.
