Exercises for Rotator Cuff Tears & Impingement

The rotator cuff consists of four muscles and several tendons that cover the upper arm bones and hold them in place to allow the arm to rotate, according to the American Academy of Orthopaedic Surgeons (AAOS). When one of the tendons or muscles tears, it can cause considerable pain when the arm is lifted. An impingement happens when the shoulder blade rubs on the surface of the rotator cuff and causes pain. Rotator cuff tears and impingements are common medical conditions that can be helped by physical therapy and specific exercises.

Exercises For Rotator Cuff

• Complete these exercises to help rebuild the strength in an arm suffering from a rotator cuff tear, according to FamilyDoctor.org. Always consult a physician before attempting physical therapy for injury on your own.

  For the first exercise, lay flat on your stomach on a table or bed. Allow the affected arm to hang off the bed. Lift your arm straight out to your side and then bend the elbow 90 degrees so your hand is at shoulder level and beside your head. Lower the hand down without lowering the elbow. This will require you to turn the shoulder to make the movement. Lift the hand back up to shoulder level. Do this exercise until your arm begins to get tired. You may use a light dumbbell or a can of soup to intensify the exercise if it is comfortable to do so.

  For the second exercise, lay on your side with the affected shoulder up. Stretch the healthy arm up above your head so that you can rest your head on your bicep and place a rolled towel under your armpit. The affected arm should rest at your side with your elbow bent 90 degrees with the forearm across your chest. Raise the affected arm, using the shoulder to make a motion that resembles a tennis backhand. The movement should stop when the hand is at shoulder height. Repeat this exercise until your arm begins to tire.

Stretches for Impingement

• During rehabilitation for shoulder impingement you should not attempt any activity that causes your shoulder pain. You may also wish to take nonsteroidal anti-inflammatory drugs (NSAIDs) for pain and you should use ice after stretching or strenuous activities, according to The Sports Medicine Specialists.

  Perform pendulum swings to stretch the shoulder. Lean over a table and support your weight with your healthy arm. Let the affected arm hang loose and relax. Begin swinging the arm gently in circles clockwise and then counterclockwise 30 times each. Swing the arm back and forth in a pendulum-like motion across the body from side to side 30 times.

  Complete a horizontal abduction stretch by placing the hand on the affected side over the opposite shoulder. Use your free hand to grasp the elbow and pull the elbow back toward the body. Hold the stretch for five to seven seconds and repeat 10 times.