Movement in the shoulder is supported by four small muscles that make up the rotator cuff. When the rotator cuff is placed under stress, those muscles can get damaged. After pain subsides, a patient can start to rehabilitate the injury with strengthening exercises while under the watchful eye of a physical therapist.
90-Degree Raise
Lie on a table or your bed and let the arm you are rehabbing hang straight down. Grasp a 3-lb. weight. Slowly bend your arm until your hand is next to your head. Hold that position for three seconds. Return your arm to the starting position. Do this 15 times, take a 30-second break and repeat the set. Then switch positions and do the same exercise with your other arm.
Interior Raise
Lie on your right side on the floor. Place a rolled up towel under your right armpit and extend your right arm. Place a 3-lb. weight in your left hand and hold it at waist level. Lift the weight up about 12 inches. Hold the lift for three seconds and then repeat the exercise 10 times. Take a 30-second break and repeat the set. Then switch positions and do the same exercise with the towel rolled up under your left arm.
Shoulder Rolls
Lie on your right side and hold your left arm along your torso. Grasp a 3-lb. weight and bend your right elbow and place the right forearm resting on the ground. Roll your right shoulder in, raising your right forearm up to your chest. Hold this position for three seconds and then return to the starting position. Do this 10 times, take a 30-second break and repeat the set. Switch sides and do this exercise on your left side as well.
Emptying the Cans
Grasp 3-lb. weights in both hands. Hold the weights with your thumbs pointing up. Lift those weights up to shoulder level with your arms extended out. Slowly turn your hands so your thumbs are pointing down, as if you are emptying a can. Return your arms to the original position. Do this 10 times, take a 30-second break and repeat the set.
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