Effective Exercises for Healing Rotator Cuff Injuries
Accelerate your recovery from rotator cuff injuries with these targeted exercises designed to restore shoulder strength and flexibility.
Accelerate your recovery from rotator cuff injuries with these targeted exercises designed to restore shoulder strength and flexibility.
Rotator cuff injuries are common, especially among those who engage in repetitive overhead activities. Rehabilitation exercises are crucial for healing and strengthening the shoulder. Here are some effective exercises for healing rotator cuff injuries:
Lean forward, supporting yourself with one arm on a table. Let your injured arm hang down and gently swing it in small circles. This exercise helps to increase shoulder mobility and reduce stiffness.
Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for a few seconds before releasing. This exercise strengthens the muscles around the shoulder blades, improving shoulder stability.
Stand in a doorway with your arms on the door frame at shoulder height. Gently lean forward until you feel a stretch in your shoulders and chest. Hold for 15-30 seconds and repeat. This stretch improves flexibility and range of motion.
Using a resistance band, attach one end to a stable object and hold the other end with your injured arm. Keep your elbow close to your side and rotate your arm inward, pulling the band across your body. This exercise strengthens the internal rotator muscles.
Similar to internal rotation, but this time rotate your arm outward, away from your body. This exercise targets the external rotator muscles.
Stand facing a wall with your hands placed on the wall at shoulder height. Perform a push-up by bending your elbows and bringing your chest towards the wall, then push back to the starting position. This exercise strengthens the shoulder and chest muscles without putting too much strain on the shoulder.
Lie on your uninjured side with your injured arm at your side and your elbow bent at 90 degrees. Hold a light weight and rotate your forearm upwards, keeping your elbow against your side. Lower it back down slowly. This exercise targets the external rotator muscles.
Hold a light weight in your injured hand with your arm at your side. Slowly raise your arm in front of you to shoulder height, keeping your elbow straight. Lower it back down slowly. This exercise strengthens the front shoulder muscles.
Hold a light weight in your injured hand with your arm at your side. Slowly raise your arm to the side up to shoulder height, keeping your elbow straight. Lower it back down slowly. This exercise strengthens the side shoulder muscles.
Stand with your arms at your sides, thumbs pointing up. Raise your arms in a 'V' shape to shoulder height, keeping your thumbs up and elbows straight. Lower them back down slowly. This exercise improves shoulder stability and strength.
If you are recovering from a rotator cuff injury or any other shoulder condition, consider seeking the help of a Warrior Health physical therapist. Warrior Health offers modern sports medicine and physical therapy to help reduce pain, improve strength and flexibility, and get you back to your favorite physical activities. With proper treatment and care, rotator cuff injuries can be effectively managed, allowing you to enjoy a full and active life.
