Torn Rotor Cuff Exercises

Most rotator cuff injuries occur in the supraspinatus, one of four small muscles and several tendons that form a cup around the top of the humerus bone of the arm and allow shoulder rotation. This type of injury creates severe pain in the upper outer shoulder, pain that might radiate to the elbow. Accidents in skiing and other sports are the usual cause of rotator cuff injuries in younger people. Poor circulation and bone spurs contribute to susceptibility in the aged, as do repetitive reaching and overhead activities.

Treatment

• Most rotator cuff injuries are initially treated non-operatively, with pain relievers and physical therapy. However, a significant number of full-thickness rotator cuff tears do require surgery, and too long a delay can affect the success of those procedures. Therefore, it is important to have rotator cuff tears assessed by a physician. Those with rotator cuff injuries complain of not being able to sleep on the affected side. Movement of the arm higher than shoulder level or behind the back when there is swelling causes impingement of the injured muscle and increases discomfort. Ice packs can reduce swelling and make movement easier. Exercises to stretch and strengthen surrounding muscles allow them to compensate for the injury and speed recovery.

  Each injury is different; these exercises might not be appropriate for all situations. Do not do anything that causes severe pain. Rotator cuff tears typically take 12 to 18 months to heal.

Range of Motion

• Bend the waist forward and to the side, loosely dangling the affected arm over the floor. Hold a 2- or 3-pound hand weight and swing the arm in gradually widening circles. Practice this exercise frequently, with or without the weight, especially first thing in the morning and last thing at night, to prevent stiffness.

Upward Stretch

• Standing about 1 foot away from a wall, place the hand of the affected shoulder at a comfortable level and walk the fingers upward. Lean in with the body for three to five seconds, deepening the stretch when the fingers are as high as they can go. Repeat twice a day.

External Rotation

• Lie down with a pillow under the head and a towel roll under the affected shoulder. The elbow of that arm should be bent 90 degrees. Grasp one end of a 3- or 4-foot cane, dowel or broom handle with the good hand, pressing the other end on the palm of the affected arm. Gently push the hand outward toward the edge of the bed, externally rotating the arm. Do 10 repetitions twice a day.

Internal Rotation Stretch

• Grasp a towel or exercise band over the good shoulder with the good hand. Moving the affected arm behind the back, grasp the band or towel as high as possible with the thumb pointing up. Lift the affected arm with the good arm, using the towel or band. There might not be much movement at first, but even small amounts will strengthen supportive muscles. Work up to 10 repetitions twice a day.