Isometric Exercises for Rotator Cuff Rehabilitation

The four small muscles which make up the rotator cuff are the supraspinatus, the subscapularis, the infraspinatus and the teres minor. Together, they draw the head of the humerus into the shoulder joint to provide stability and prevent the shoulder from dislocating as it moves around. The first stage of rehabilitation usually involves isometric exercises in which the muscle contracts but there is no actual movement.

External Rotation

• The infraspinatus and teres minor assist in external rotation of the arm and lie on the outer edge of the scapula. Stand next to a door or wall with your arm at your side and your elbow bent to 90 degrees. Press the outside of your forearm into the wall but do not actually move your arm or body. Hold for five seconds and relax. Perform three sets of eight isometric external rotations.

External Rotation 2

• You can also do this exercise by placing the back of your hand on the small of your back. Press your hand into your back and hold it for five seconds. You can do this lying on your stomach or standing. Perform three sets of eight.

Internal Rotation

• The supraspinatus and subscapularis work together to help internally rotate the shoulder. To work these muscles, stand next to a door or wall with your arm at your side and your elbow bent to 90 degrees. Place your palm on the door or wall and press inward to contract the subscapularis and supraspinatus. Keep your elbow at your side and do not actually move your arm. Press in and hold for five seconds before relaxing. Perform three sets of eight isometric internal rotations.

Internal Rotation 2

• This exercise can also be done by placing the involved hand on the small of your back, and standing with your back to a wall. Press your hand away from your back, in to the wall, and do not allow your body to move farther from the wall. Hold for five seconds and relax. Perform three sets of eight wall pushes.