Rotator cuff exercises

Your Shoulder Joint

The rotator cuff is a group of muscles and tendons that attach to the bones of the shoulder joint, allowing the shoulder to move and keeping it stable.

The tendons of the rotator cuff pass underneath a bony area on their way to attaching to the top of the arm bone. These tendons join together to form a cuff that surrounds the shoulder joint. This helps keep the joint stable and allows the arm bone to move on the shoulder bone.

Injury to these tendons may result in:

• Rotator cuff tendinitis, which is irritation and swelling of these tendons
• A rotator cuff tear, which occurs when one of the tendons is torn due to overuse or injury

These injuries often lead to pain, weakness, and stiffness when you use your shoulder. A key part in your recovery is doing exercises to make the muscles and tendons in your joint stronger and more flexible.

Your doctor may refer you to a physical therapist to treat your rotator cuff. A physical therapist is trained to help improve your ability to do the activities you want.

Evaluating Your Shoulder

Before treating you, a doctor or therapist will evaluate your body mechanics. The therapist may:

• Watch how your shoulder moves as you perform activities, including your shoulder joint and your shoulder blade
• Observe your spine and posture as you stand or sit
• Check the range of motion of your shoulder joint and spine.
• Test different muscles for weakness or stiffness
• Check to see which movements seem to cause or worsen your pain

After testing and examining you, your doctor or physical therapist will know which muscles are weak or too tight. You will then start a program to stretch your muscles and make them stronger.

Exercises for Your Shoulder

The goal is for you to function as well as possible with little or no pain. To do this, your physical therapist will:

• Help you strengthen and stretch the muscles around your shoulder
• Teach you proper ways to move your shoulder, for everyday tasks or sports activities

Before doing exercises at home, ask your doctor or physical therapist to make sure you are doing them properly. If you have pain during or after an exercise, you may need to change the way you are doing the exercise.

Most exercises for your shoulder either stretch or strengthen (make stronger) the muscles and tendons of your shoulder joint.

Exercises to stretch your shoulder include:

• Stretching the back of your shoulder (posterior stretching)

  Stretching the back of your shoulder (p...

  Stretching the back of your shoulder is an exercise that stretches the back part of your injured shoulder joint.

   

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• Hand up your back stretch (anterior shoulder stretch)

  Hand up your back stretch (anterior sho...

  The hand up your back stretch is an exercise that stretches the anterior, or front, part of your shoulder.

   

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• Anterior shoulder stretch - towel

  Anterior shoulder stretch - towel

  The anterior shoulder stretch is an exercise that stretches the anterior, or front, part of your shoulder.

   

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• Pendulum exercise

  Pendulum exercise

  The pendulum exercise stretches the joint capsule of your shoulder joint to keep it from getting stiff. Avoid this exercise if you have back pain....

   

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• Wall stretches

  Wall stretches

  Wall stretches are exercises that help make your injured shoulder joint more flexible.

   

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Exercises to strengthen your shoulder:

• Internal rotation exercise - with band

  Internal rotation exercise - with band

  Internal rotation with a band is an exercise that strengthens or tones the muscles that help rotate your shoulder inward, or towards your body....

   

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• External rotation exercise - with band

  External rotation exercise - with band

  External rotation with a band is an exercise that strengthens or tones the muscles that help rotate your shoulder inward, or towards your body....

   

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• Isometric shoulder exercises

  Isometric shoulder exercises

  Isometric shoulder exercises strengthen and tone the muscles in your shoulder.

   

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• Wall push-ups

  Wall push-ups

  Wall push-ups are exercises that stretch the muscles and joint capsule of your shoulder joint.

   

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• Shoulder blade (scapular) retraction - no tubing

  Shoulder blade (scapular) retraction - ...

  The shoulder blade retraction with no tubing exercise stretches the muscles that hold your shoulder blade (scapula).

   

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• Shoulder blade (scapular) retraction - tubing

  Shoulder blade (scapular) retraction - ...

  The shoulder blade retraction with tubing exercise stretches the muscles that hold your shoulder blade (scapula).

   

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• Arm reach

  Arm reach

  The arm reach is an exercise that strengthens the muscles that hold your should blade (scapula).

   

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