Strengthening Excerises for Rotator Cuff Deficiency
Strengthening Excerises for Rotator Cuff Deficiency
What is rotator cuff tear?
As a result of wear and tear, overuse or possibly an accident, some of the muscles deep inyour shoulder (called the rotator cuff) have worn. This means it is much harder to raise your arm. Unfortunately it is very difficult and often impossible to repair these muscles. There is, however, another powerful muscle on the outside of your arm (the deltoid muscle) that may be re-trained to do some of the work of the torn rotator cuff muscle.
1
Pendulum
Lean forward and place one hand on a counter or table for support. Let your other arm hang freely at your side.
Gently swing your arm forward and back. Repeat the exercise moving your arm side-to-side, and repeat again ina circular motion.
Repeat the entire sequence with the other arm.
2
Crossover Arm Stretch
Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm.
Hold the stretch for 30 seconds and then relax for 30 seconds .
Repeat with the other arm.
3
Passive Internal Rotation
Hold a stick behind your back with one hand, and lightly grasp the other end of the stick with your other hand.
Pull the stick horizontally as shown so that your shoulder is passively stretched to the point of feeling a pull without pain.
Hold for 30 seconds and then relax for 30 seconds.
Repeat on the other side.
4
Passive External Rotation
Grasp the stick with one hand and cup the other end of the stick with the other hand.
Keep the elbow of the shoulder you are stretching against the side of your body and push the stick horizontally as shown to the point of feeling a pull without pain.
Holdfor 30 seconds and then relax for 30 seconds.
Repeat on the other side.
5
Standing Row
Make a 3-foot-long loop with the elastic band and tie the ends together.Attach the loop to a doorknob or other stable object.
Stand holding the band with your elbow bent and at your side, as shown in the start position.
Keep your arm close to your side and slowly pull your elbow straight back.
Slowly return to the start position and repeat.
6
External Rotation with Arm Abducted 90°
Make a 3-foot-long loop with the elastic band and tie the ends together. Attach the loop to a doorknob or other stable object.
Stand holding the band with your elbow bent 90° and raised to shoulder-height, as shown in the start position.
Keeping your shoulder and elbow level, slowly raise your hand until it is in line with your head.
Slowly return to the start position and repeat.
7
Internal Rotation
Make a 3-foot-long loop with the elastic band and tie the ends together. Attach the loop to a doorknob or other stable object.
Stand holding the band with your elbow bent and at your side, as shown in the start position.
Keep your elbow close to your side and bring your arm across your body.
Slowly return to the start position and repeat.
8
External Rotation
Make a 3-foot-long loop with the elastic band and tie the ends together. Attach the loop to a doorknob or other stable object.
Stand holding the band with your elbow bent and at your side, as shown in the start position.
Keeping your elbow close to your side, slowly rotate your arm outward.
Slowly return to the start position and repeat.
9
Trapezius Strengthening
Place your knee on a bench or chair and lean forward so that your hand reaches the bench and helps support your weight. Your other hand is at your side,palm facing your body.
Slowly raise your arm, rotating your hand to the thumbs-up position and stopping when your hand is shoulder height, with your arm parallel to the floor.
Slowly lower your arm to the original position to acount of 5.
10
Scapula Setting
Lie on your stomach with your arms by your sides. Place a pillow under your forehead for comfort, if required.
Gently draw your shoulder blades together and down your back as far as possible.
Ease about halfway off from this position and hold for 10 seconds.
Relax and repeat 10times
11
Scapular Retraction / Protraction
Lie on your stomach on a table or bed with your injured arm hanging over the side.
Keep your elbow straight and lift the weight slowly by squeezing your shoulder blade toward the opposite side as far os possible.
Return slowly to the starting position and repeat.
12
Bent-Over Horizontal Abduction
Lie on your stomach on a table or bed with your injured arm hanging over the side.
Jeep your arm straight and slowly raise it up to eye level.
Slowly lower it back to the starting position and repeat.
13
Internal and External Rotation
Lie on your bock on a flat surface.
Extend your arm straight out from the shoulder and bend the elbow 90° so that your fingers are pointed up.
Keeping your elbow bent and on the floor, slowly move your arm in the arc shown. Bring your elbow down to a 45° angle if you experience painat 90°.
14
External Rotation
Lie on your side on a firm, flat surface with your unaffected arm under you, cradling your head.
Hold your injured arm against your side as shown, with your elbow bent at a 90° angle.
Keep your elbow against your side and slowly rotate your arm at the shoulder, raising the weight to a vertica l position.
Slowly lower the weight to the starting position to a count of 5.
15
Crossover Arm Stretch
Lie on a firm, flat surface on the side of your affected arm. Place a pillow or folded cloth under your head to keep your spine straight.
Hold your injured arm against your side as shown, with your elbow bent at a 90° angle.
Keep your elbow bent and against your body and slowly rotate your arm at the shoulder, raising the weight to a vertical position.
Slowly lower the weight to the starting position.
16
Towel Stretch for Shoulder Internal Rotation
With involved arm an bottom, pull towel up with uninvolved arm until a stretch is felt in shoulder.
Hold for 15 seconds. Repeat 3 time.
17
Wall Push-up
With arms slightly wider apart than shoulder width, and feet 12 inches from the wall, gently lean body toward wall.
