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Rotator-Cuff Injuries and Exercises

The shoulder is exceptionally susceptible to injury because it is a ball and socket joint, which trades stability for mobility. Within the shoulder, the rotator cuff is often the most frequent site of injury, often necessitating a prolonged period of rest and rehabilitation to bring it back up to snuff.

  1. Rotator Cuff

    • According to the Mayo Clinic, the rotator cuff involves all of the various muscles and tendons that connect your shoulder blade to the upper portion of your arm. Additionally, a properly functioning rotator cuff will keep your arm wedged fully in the shoulder socket. Of all the joints in your body, the shoulder has the greatest natural range of motion.

    Injury Causes

    • A rotator cuff injury is defined as any trauma or irritation to any tendon or muscle that constitutes the rotator cuff. The most common causes include chronically poor posture, which can pinch the tendons or muscles during movement, strains brought on by heavy lifting or excessive use or repetitive stress.

    Injury Symptoms

    • Localized pain is the most common symptoms of a rotator cuff injury. This pain is not usually constant, but appears when you try to manipulate your shoulder through a certain range of motion, most commonly seen when reaching directly overhead or behind your back. Other symptoms include reduced range of motion and weakness (either real or perceived) in the shoulder joint itself.

    Rotator Cuff Exercises

    • External and internal rotation exercises are often prescribed to treat rotator cuff injuries. These exercises involve moving the shoulder through a normal range of motion using light weights, and serve to restrengthen the injured area to prevent a relapse. According to the experts at FamilyDoctor.org, rotator cuff exercises are normally performed four to five times per week until full strength and mobility is regained.

    Sample Exercise

    • One exercise you can do at home is an external rotation. Lie facedown on a bed or table with your injured arm hanging over the side. While keeping your upper arm at the same angle (straight down), rotate at the shoulder to bring your hand and forearm upward so that your arm is parallel to your body and forms an "L" (or reverse "L") when viewed from above. Repeat this exercise 15 to 20 times, or until your arm is fatigued.

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