Rotator Cuff Therapy Exercises

Rotator Cuff Physical Therapy Exercises

Rotator cuff physical therapy exercises are those exercises suitable for use soon after initial injury or surgery.

I want to talk about the range of rotator cuff physical therapy exercises available to you. I will give some detail on the how, when and why of rotator cuff exercises. Most importantly however are the benefits to you
  • . Complete recovery
  • . Pain free
  • . Stronger than before
  • . Greater range of movement
  • . No more time off work
  • . Back to favourite sports
rotator cuff therapy exercises There are many more and some will be personal to you.

I have tried to list the more common subjects that people talk about with me.

Some of these may seem a way off now but they are all achievable.

A little dedication in the beginning and I promise the belief will grow as you progress.

Let's now take a look at some of the negative "whys". I had them at times and you will have them too.

Everyone has negative thoughts at times and rotator cuff rehabilitation is a long term commitment.

Some negative thoughts are simply just human nature.
  • . Why has this happened to me?
  • . Why do I need exercise?
  • . Why do I have to do a range of exercises?
  • . Why bother?
  • . Why surgery if I still need all this therapy?
Now go back up and read the list of benefits above. That is why!

When - rotator cuff physical therapy exercises

I know you can have physical therapy at any time. My take on this subject is simple. A series of rotator cuff physical therapy exercises comes first then you move into the rehabilitation phase and then finally strengthening. No matter which of the rotator cuff disorders you have developed this is the basic progress map.

Rotator cuff rehabilitation starts, pretty much, as soon after injury or surgery as possible. If it is after surgery then you should be given a rehabilitation protocol to work through. If it's a fresh injury then a physical therapist will likely be involved. The key message is the sooner the better.

How - rotator cuff physical therapy exercises

Rotator cuff tear therapy is pretty much the same across the range of rotator cuff disorders. These are simple rotator cuff exercises often done passively or isometrically. Little or no stress put on the healing joint and no weight used.

These exercises should be repeated in sets of up to 10. They should be done 2 or 3 times per day. Remember to warm up before and ice afterwards. A little discomfort is to be expected but if it is painful you are pushing too hard so STOP.

Isometric - During isometric exercises, you contract your muscles without movement. This maintains or builds muscle strength without risking joint damage as you heal. Below are three easy exercises that exercise the rotator cuff safely and in all directions.

Isometric - Rotator Cuff Abduction

rotator cuff therapy exercises This exercise is designed to work the supraspinatus muscle.

Lift the arm slightly and place against the back of a chair.

Push up and away from the body against the chair.

Hold for 10-15 seconds. Repeat up to 10 times.

Isometric - Rotator Cuff External Rotation

rotator cuff therapy exercises This exercise is designed to work the infraspinatus and teres minor muscles.

Stand with you injured shoulder next to a wall.

Bend your elbow at 90 degrees.

Push your arm into the wall.

Hold for 10 - 15 seconds. Repeat up to 10 times.

Isometric - Rotator Cuff Internal Rotation

rotator cuff therapy exercises This exercise is designed to work the subscapularis muscle.

Stand with your injured shoulder at the corner of a wall or in a door frame.

Bend the elbow to 90 degrees.

Place the inside of the forearm against the wall and push.

Hold for 10 - 15 seconds. Repeat up to 10 times.

Passively - You, or probably someone, else moves the arm for you.

Initially this will most certainly be a Physical Therapist.

During passive exercises, your shoulder joint is moved, but your muscles stay relaxed.

Your therapist gently moves your joint and gradually stretches your arm. You should be taught how to do passive exercises at home.

rotator cuff therapy exercises All of the exercises shown above can be done just as easily passively or assisted.

Either standing or sitting have someone take the elbow in hand to support the arm.

Then use the other hand to hold the arm at the wrist and either lift for abduction or rotate for internal and external rotation.

A variation is the pendulum swing. Although not classically passive or assisted it is another of those rotator cuff exercises that allow motion without strain.

Using a chair or table for support, bend 90 degrees at the waist. Rock the body in a circular motion. This is important - rock the body DO NOT use the shoulder to swing the arm. Again do 10 times clockwise and the 10 times anti clockwise. Repeat 3 times per day.

The video below is a good example. It also includes some ideas for movement in other directions. The use of a small weight can assist in the swinging motion but is optional and should at all times be kept to a minimum. This is not about strength just range of motion.

Supported - A variation on a theme. Similar to assisted but using a table or similar rather than another person for support. The exercise below is a perfect example.

rotator cuff therapy exercises Ensure the elbow is kept in place and not wobbling about.

Keep the shoulder blades down.

Slide the forearm backwards and forwards for external and internal rotation.

Rotator cuff physical therapy exercises - a summary

Rotator cuff physical therapy exercises are the first stage in recovery. They are the building blocks for the work and exercises that will follow. The sooner they are started the better. The benefits
  • . Begin to immediately restore range of motion.
  • . Increase blood flow to the affected area.
  • . Prevent scarring.
  • . Builds confidence.
  • . Speeds recovery

There are a range of rotator cuff physical therapy exercises. Those above form the basis of any rotator cuff rehabilitation for almost all rotator cuff disorders. They are the exercise movements I use most often on this website because they cover movement in all three key areas.

As you move on to the rehab phase I will continue to use these exercises as a starting off point. They will be enhanced by the addition of weights or therabands.

I will build in the use of stretching also to enhance the other exercises. The key thing however is to work the rotator cuff as a whole in all fields of motion.

Go from Rotator Cuff Physical Therapy Exercises back to the Rotator Cuff Exercises

Go back to Rotator Cuff Rehab

Go to Rotator Cuff Strengthening

Sign Up for Your Free Mini Course Now!

Find Me on Facebook Get LinkedIn With Me Follow Me On Twitter Watch Me On Youtube

Search My Site:

Free Rotator Cuff Health & Exercises Mini Course

Just enter your first name & e-mail address in the form below. You'll receive your first issue immediately in your email!

* * * * * * * * * * * * *

Heal your rotator cuff injury naturally with the best rotator cuff exercises...

Available for Immediate Download

Best Rotator Cuff Exercises

Download Your Copy Here Now

* * * * * * * * * * * * *

Your kind donations will keep this Free Website and its related Newsletter going & growing...

Rotator Cuff Exercises Home Page | About Me | Contact Me | Donate | Privacy & Disclaimer | Rotator Cuff Exercises Book | SiteMap

Copyright ©
All Rights Reserved

Return to top | Website design by SBI!