Exercises and Stretches for Rotator Cuff Tear
The rotator cuff is a very crucial group of muscles in the shoulder joint. The rotator cuff tendons might become irritated by repetitive overhead movements, throwing motions, or reaching duties at work. Weekly strengthening and neuromuscular exercises are advised to lower the risk of injury to these muscles. You can achieve this by performing the right exercises at the right time. For this reason, it is usually advisable to consult with a physiotherapist before starting any workouts. For a speedy recovery, the physiotherapist offers a personalized treatment plan. We have discussed a few exercises for rotator cuff tear in this blog. Depending on the degree of the rotator cuff tear, the physiotherapist does an assessment first and then suggests a suitable exercise.
The rotator cuff exercises listed below will not only help you maintain your muscles’ bulk but also accelerate your recovery. You could try these exercises as directed by your physiotherapist at different points in your rehab program.
Shoulder Flexion and Extension with a stick:
Holding the stick in front while standing. Keep your elbows extended. Raise both hands till a small amount of pain is experienced. Then lower the stick. Repeat this exercise. In one session, perform 10 to 15 repetitions of the exercise.
Holding the stick behind your back while standing. Bring the stick up to the pain-free range then back to the beginning position. Do this exercise 10 to 15 times.
Isometric External Rotation:
Try to move the arm inward or outward but with resistance and your arm should not move, only having muscle contraction. For 30 to 40 seconds, maintain each direction. Initial discomfort is mild. Depending on how painful it is, perform this exercise three times, 2-3 times daily.
Internal and External strengthening Exercises:
For Internal rotation:
Use a resistance band and place your foot on the side of the affected shoulder while standing on the end of the band. Pulling the band across the body while maintaining a straight elbow starts the motion at the hip on the opposite side. This motion resembles someone drawing a sword. As pain permits, perform this exercise 8–12 times, three-four times each week. This workout should cause a little discomfort.
For External rotation:
Attach a wide theraband to a solid structure. Hold the band with the afflicted arm while standing in front of it. Stand in a way that you have to rotate your neck 90 degrees to look at the wall. For the training of the right shoulder, you should keep your left shoulder toward the wall side and right away from the wall. Pull the band away while keeping the elbow 90 degrees bent and the arm tucked next to the torso. Return the arm to its starting position carefully once the resistance band is taut. Start doing it 10 times then gradually extend it up to 20.
Use a strong arm to hold onto a table or a chair while bending forward at the hips. Let the affected arm hang freely and try to relax. Swing the upper arm bone along with the body softly. Perform this workout 10 times.
Crossover arm stretch:
Pull the damaged arm as far across the chest as you can while remaining careful. The affected arm’s back and shoulder blades seem slightly stretched. Repeat three times while holding the stretch for 30 seconds each time.
Anterior capsule stretching:
To extend the shoulder’s front side muscles, use a towel or bedsheet. Holding the towel’s bottom end, place the hand on the back’s painful side. Stretch the muscles on the front side of the shoulder by grabbing the towel’s upper end with your normal hand.
Start out in a push-up stance with straight elbows. Maintain a straight back and make sure the hands are parallel to the shoulder. Tap the shoulder on the other side with one hand raised. Repeat on the opposite side. Do it Ten times for both sides.
Stand in the center of the doorway.
From the letter T or the letter V with the hands at the side of the entrance.
Bend the elbows 90 degrees while holding that position.
After that, push yourself forward by bending forward.
Shoulders and the chest should feel stretched.
The exercise should be performed three times while holding the position for 30 seconds.
Band Pulls Apart:
Align your neck and head while standing. With your palms facing up, hold a resistance band shoulder-width apart. Pull the band apart while pulling on the shoulder blade with your hands raised to your shoulders. Do it 10 times.
Any exercise that hurts should be avoided. Get a physiotherapist to evaluate you first.