exercises for damaged rotator cuff
Lie down on the side opposite your injured arm. Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Your forearm should rest across your abdomen. Hold a light dumbbell in the injured side’s hand and, keeping your elbow against your …
For many people, physical therapy (PT) is the answer. It may be all you need to treat an injured rotator cuff. PT is a way to get back strength and movement after an injury. It includes things like exercise, ice, heat, massage, and equipment to help return your shoulder back to its normal range of motion.
Rotator cuff exercises. The rotator cuff is a group of muscles and tendons that form a cuff over the shoulder joint. These muscles and tendons hold the arm in its joint and help the shoulder joint to move. The tendons can be torn from overuse or injury. Exercises can help strengthen the rotator cuff muscles and tendons to relieve your symptoms.
Pendulum Exercises. These are great rotator cuff injury exercises to start with. They get the shoulder joint moving, helping to reduce any stiffness but without requiring the muscles to actually work – the movement comes from your hips and legs, your arm simply follows the movement. As a result, they shouldn’t cause any pain.
Isometric shoulder exercises. Static (or isometric) exercises are some of the first torn rotator cuff exercises to be done as they do not involve any movement. The patient pushes against a stationary object such as a wall, door frame, or resistance provided by another person.
The doorway stretch exercise is one of the best exercises for rotator cuff injuries. The exercise strengthens your shoulder muscles over time. Not only is it good for your shoulders, it also lengthens your chest. This exercise improves definition in your shoulder and chest.