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Rotator Cuff Rehab Exercise

According to the Sports Injury Clinic, the rotator cuff is responsible for stabilizing the shoulder as well as providing support during joint rotation. Numerous tendons and muscles meet within this area, and due to its purpose these muscles are constantly under strain. This muscular stress can sometimes cause a small tear within the muscles, which sometimes requires surgery or shoulder rest. Once the rotator cuff has healed, exercises can rehabilitate this joint to restore flexibility and strength. Speak with your physical therapist prior to starting these and any other exercises.

  1. Side Lying External Rotation

    • The lying external rotation can be performed with or without resistance, depending on the recovery level of your rotator cuff. To begin this rehab exercise, place an exercise mat on the ground and carefully lower your body to the ground. Position yourself so you are lying on your left side and grab a yardstick or up to 2 lbs. in resistance, with your right hand. While resting your upper arm on your torso, bend your elbow at a 90-degree angle toward the ground and then slowly raise your forearm 6 inches off of the floor. Pause the movement for three seconds before carefully lowering the stick back to the floor. Perform a total of three sets of 10 repetitions. Gradually increase the resistance amount as your rotator cuff heals.

    Shoulder Abduction

    • This exercise is ideal for those who are just starting the rehabilitation process, as there is no resistance involved. To begin, stand with your feet shoulder width apart and place your arms at your side with the palms touching your thighs. In a very slow motion raise both arms simultaneously out to the side until both arms are at shoulder level. Hold for five seconds before slowly returning the arms back down. Repeat five to 10 times and, as your rotator cuff heals, add 1 to 2 lb. dumbbells in each hand; however, only do so with the consent of your physical therapist.

    Military Press

    • The military press is a common exercise movement within weight training as it develops and strengthens the entire deltoid muscle group as well as the rotator cuff. This exercise should only be performed after your injury has completely healed and light resistance can be used. To begin this exercise, sit on the edge of a chair with a dumbbell in each hand. Raise the dumbbells so they are resting at shoulder level with your palms facing outward and your thumbs pointing toward your head. Gently press both arms into the air while you tighten your abdominal muscles for support. Stop the motion right before your elbows are fully extended and then lower the weights back to the starting position. Repeat up to 10 times.

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