How to Live With Rotator Cuff Tears

The shoulder is a complex joint that contains numerous bones, muscles and tendons. Among the most noteworthy tissue is the rotator cuff. This collection of small tendons and muscles is known by the acronym SITS--supraspinatus, infraspinatus, teres minor and subscapularis. Rotator cuff tears often result from direct impact and overuse. If your injury is not major enough to require surgery, there are multiple things you can do to live with it. Your best bet is to include corrective exercises into your daily regimen to help strengthen the muscles.

Things You'll Need

• Resistance band

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Instructions

• 1

  Avoid lifting heavy objects over your head. Repetitive overhead motions are a cause of rotator cuff injuries according to the Boston Pain Care website. Prevent the damage from worsening, by making overhead movements only when absolutely necessary.

• 2

  Talk to your doctor about getting a shot. According to MayoClinic.com, an injection of corticosteroids can help reduce pain and inflammation brought on by the injury. Inquire about anti-inflammatory medications as well. Your doctor might give you a prescription or recommend an over-the-counter drug.

• 3

  Execute a set of internal rotations with a resistance band. Attach one end of the band to a doorknob and grasp the other end with the hand of your injured arm. Stand with your injured shoulder facing the door, and tuck your arm into your side with your elbow bent 90 degrees and the forearm out at an angle. Move the band across the front of your stomach by rotating your lower arm and slowly move it back out. Do 10 to 12 repetitions.

• 4

  Reverse the motion of your exercise to do external rotations. Stand with your injured shoulder facing away from the door, and grasp the end of the band with your forearm across the front of your stomach. Keep your elbow bent and upper arm tight to your side as you rotate your lower arm out to your side as far as possible. Move your lower arm back in, and repeat 10 to 12 times.

• 5

  Perform a shoulder retraction exercise from a standing position. Attach the center of the resistance band to a stable object at chest height, and grasp the ends. Your body should be facing the object at this point. Extend your arms out straight in front of your body and squeeze your shoulder blades together. Hold for a second, move your shoulders back to the starting position, and repeat 10 to 12 times. Keep your arms straight throughout.

• 6

  Lie face-down on your stomach to begin a downward-facing dog yoga pose. Place your hands flat on the floor and shoulder-width apart. Push yourself up until your arms are fully extended, and raise your hips in the air. Keep raising your hips, and push your weight back onto your heels. Stop when your body forms an angle and your arms, legs, and back are all straight. Hold for 30 to 45 seconds, and slowly release.