Rotator Cuff Rehabilitation

Rehabilitation for the Rotator Cuff

Important Disclaimer: I am not a doctor. The information provided below may be completely erroneous. These exercises are not intended as a substitute for medical treatment - consult your physician before attempting them. You may require formal physical therapy, medications and injections, or even surgery for complete medical treatment. In certain cases, performing these exercises may actually cause additional injury to your shoulder.

The rotator cuff is a group of muscles that are crucial for the proper functioning of the shoulder joint. These exercises are designed to help return an injured shoulder joint to full strength and usefulness.

For best results:

Start with 1 pound weight (a commercial soup can will do) and work up to 8 to 10 lbs. Depending on your condition, this could take 3 to 4 months.
Do the lifting portion of each exercise to a count of 4 and then the lowering portion to a count of 4. You can begin more slowly, using a count of 10, and work up to 4.
Let pain be your guide. Don't let these exercises cause shoulder pain; don't raise the arm overhead. Listen to your body.
Do between one to three sets of 10 repetitions of each exercise and work up to a total of 30 repetitions. Don't forget about other aspects of training such as flexibility, cardiovascular and job- or sports-specific workouts.
Make sure to warm up before doing any of these exercises. Light cardiovascular work (jogging, bicycling, etc.) and a little stretching will get the blood flowing.

Infraspinatus/Teres Minor

Lying on opposite (uninvolved) side, with involved arm at side with elbow flexed to 90 degrees, grasp weight in your hand, with upper arm remaining at side. Raise weight as high as possibel by external rotation of the shoulder. Do not rotate the trunk. Keep upper arm down, firmly against the rib cage.

Subscapularis

Lying supine on back, with elbow tucked in at your side and bent at 90 degrees and arm externally rotated with palm facing upward. With weight in hand, move hand towards the body as if attempting to lay the forearm across the trunk. Return to starting position.

Serratus anterior

A very important muscle group for stabilization of the shoulder blade and to promote coordinated movement. Place your hands on the floor or wall as if you're doing a push-up. With your elbows locked in a straightened position, round out your upper back so that your shoulder blades move away from each other. This exercise is known as the "push-up plus".

Anterior deltoid

Performed sitting or standing, keeping elbows straight, raise hand forward and upward, leading with the thumb.

Posterior deltoid / Rhomboids

Lie on stomach with involved arm hanging over side of bench or plinth. Grasp a weight in your hand, keeping elbow straight raise the weight backwards as far as possible.

Middle deltoid

Performed sitting or standing, keeping elbows straight, raise hand upward and sideward to shoulder height, leading with the thumb.

Supraspinatus

Holding weights, stand with your arms forty-five degrees in front of your body, backs of hands facing forward, thumbs pointing to floor. Keep elbows straight at all times. Lift arms directly to the front, again to shoulder level; lower to side. Repeat 10 times to front, then midway between front and side, then straight to the side, all the way to horizontal position.

Horizontal Abduction

Lie on stomach with involved arm hanging over side of bench or plinth. Keep elbows straight, raise arm out to the side as far as possible.

Pectoralis

Lie on back with involved arm out to the side at shoulder height. Keeping elbows straight, raise the hand, trying to touch the ceiling.

Biceps

Performed standing with arms at your sides. Keep elbow held at the side, lift weight by bending elbow. (Curling).

Triceps

Performed lying on back. Raise involved arm up to shoulder level with elbow completely flexed. Support the arm just below the elbow with the hand of the uninvolved arm, grasp a weight in your hand. Without moving shoulder, straighten elbow out completely.

Shoulder Shrugs

Performed standing up straight with arms at your sides. With weights in each hand, shrug shoulders as high as possible towards ears. Slowly lower back to starting position.

This document was last updated on Saturday, December 01, 2001