Rotator Cuff Home Exercises
Rotator Cuff Home ExercisesThe exercises described below are to help you strengthen the muscles in your shoulder (especially the musclesof the rotator cuff--the part that helps circular motion). These exercises should not cause you pain. If theexercise hurts, stop exercising. Start again with a lighter resistance.RESISTANCEThe exercises described below are designed to improve endurance of the shoulder musculature, with strengthgains being secondary. Therefore the emphasis is on controlled movement with low resistance and highrepetitions. The use tubing is required for several of the exercises below with the others utilizing body weight orsmall dumbbells. You should strive for perfect execution throughout your routine to help restore the propermovement patterns and reduce the symptoms in your shoulder.FREQUENCYPerform all the exercises 5 days per week, 1-2 times per day. Begin by performing 15 repetitions of eachexercise for the first 3 days and then progressing to 2 sets of 15 repetitions. After 10 days progress yourself toperforming 3 sets of 15 to 20 repetitions.POSTUREPerfect posture is one of the key elements in maintaining a healthy shoulder. Think of a skeleton hanging in aclassroom. Its shoulders are naturally hanging back and down, giving it perfect posture and alignment.Unfortunately, most people have a tendency to slump forward, with their shoulder blades sliding forward andup. If you spend much of your day in front of a computer, as many Americans do, you’re probably slumpingover, even if you’re not conscious of it. Keep your Shoulder blades pulled Back and Down (SBD) towards yourwaist, as if you’re thrusting your chest up. It is important to keep your shoulders in this position throughout theexercises and in life.1
EXERCISES1. PulldownsPlace the band above your head so you’re pulling it down at a 45degree angle. Standing with great posture (SBD) grab the band withboth hands, elbows straight, and thumbs pointing up. Pull the banddown to your pockets and about 6-8 inches away from your body.Pause for 2 seconds in this position emphasizing a squeeze betweenyour shoulder blades. Slowly return the band to the starting position.2. STANDING ROWSPlace the band at mid sternum height so you are pulling in a straightline. Standing with great posture (SBD) grab the band with bothhands, elbows slightly bent, and thumbs pointing up. Pull the bandtowards your chest by contracting your shoulder blades and bendingyour elbows. The finish position should have a great SBD, elbowsbent at 90 degrees and located at mid torso. Hold that position for 2seconds then return to the starting position.2
3. EXTERNAL ROTATIONPlace the band at mid sternum height so you are pulling in a straightline. Standing with great posture (SBD), place your elbow at yourside, bent at 90 degrees and gripping the band with the thumbpointed up. Hold a towel between your elbow and your side to youremind you to maintain this position. Yourforearm begins by pointing across your body. Slowly rotate yourshoulder out, keeping your elbow bent, and fixed to your side.Rotate out as far as possible by limits of motion or pain. Hold thatposition 2 seconds and slowly return to the starting position.4. INTERNAL ROTATIONPlace the band at mid sternum height so you are pulling in a straightline. Standing with great posture (SBD), place your elbow at yourside, bent at 90 degrees and gripping the band with the thumbpointed up. Hold a towel between your elbow and your side. Yourforearm begins by pointing away from your body. Slowly rotateyour shoulder in, keeping your elbow bent, and fixed to your side.Rotate in as far as possible by limits of motion or pain. Hold thatposition for 2 seconds and slowly return to the starting position.3
5. STANDING HITCHHIKERStand with perfect posture (SBD) with hand placed on your thighsand your thumbs pointed upward. While gliding your shoulderblades back and down toward your waist raise your arms up at a 45degree angle. Raise your arms to shoulder height only and keep yourelbows straight. Hold this position for 2 seconds and slowly return tothe starting position. Begin this exercise with no resistance andgradually progress to 1-5lb dumbbells. Do not use weights heavierthan 5lb. The smaller muscles of the rotator cuff are difficult toisolate using heavy weight.6. BICEP CURLStand with perfect posture (SBD). Keep your elbows next to yourtorso while holding a dumbbell or band. Initiate the movement byflexing your elbow and then slowly returning the starting positionwhile maintaining good posture.4
7. TRICEP PRESSBegin the exercise with great posture (SBD), elbows by your sideand bent to 90 degrees. Extend your elbows against resistance untilyou reach full extension. Hold this position for 2 seconds thenslowly return to your starting position.8. SERRATUS PUNCHBegin the exercise with the band wrapped around you thumb, sittingunderneath your armpit, and your elbows bent to 90 degrees at yourside. Extend your elbows forward until they are straight and thenround your shoulders at the end of the movement. Hold this positionfor 2 seconds then slowly return to your starting position.PHASE IIFor those individuals requiring further strengthening to perform overhead activities should be progressedto PHASE II. Exercises for this phase require instruction from a physical therapist. See your physician ortherapist for instruction on proper exercise technique and progression.5
Rotator Cuff Home Exercises The exercises described below are to help you strengthen the muscles in your shoulder (especially the muscles of the rotator cuff--the part that helps circular motion). These exercises
demonstrate weakness or pain with tests of the rotator cuff. If a rotator cuff tear is suspected, we will next order an MRI. Magnetic Resonance imaging (MRI) is considered the gold standard for diagnosing rotator cuff tears, pre-operatively. These images will demonstrate tears of the rotator cuff. Treatment of Rotator Cuff Tears:
Rotator cuff tears are very common. Trauma, such as falls, lifting, and pulling forcefully can also cause a rotator cuff tear. When this happens, it is called an acute tear. Although the rotator cuff can be damaged from a single trau-matic injury, damage to the rotator cuff usually occurs gradually. Age can be
rotator cuff tendons also undergo some degeneration with age. This process alone can lead to rotator cuff tears in older patients. Patients over 50 years of age are more susceptible to sustaining a significant rotator cuff tear from trauma. Rotator cuff tears can be classified in various ways. The first classification is a partial thickness or .
First we recommend you read a Patient Guide to Rotator Cuff Tendinitis and also a Patient Guide to Partial Rotator Cuff Tears which have a lot of important information about your rotator cuff. Those two guides will help you understand the language used to discuss your rotator cuff such as “tendinosis,” “partial tear” and “full tear.”
(Left) The same rotator cuff tear, as seen from above the tendon. (Right) The rotator cuff tendon has been re-attached to the greater tuberosity of the humeral head with sutures. Rotator Cuff Tears: Surgical Treatment Options - OrthoInfo - AAOS 6/14/19, 2:10 PM
rotator cuff tear JAMA. Rational clinical exam: Does this patient have rotator cuff disease? Aug 2013. Pain & Strength test: Subscapularis internal rotation lag test aka lift off [JAMA. Rational clinical exam: Does this patient have rotator cuff disease? Aug 2013. Positive LR 5.6 for full thickness rotator cuff tear. Negative LR 0.04.
Effective Rotator Cuff Exercises – Stage 1 _ 5 Rick Kaselj, MS, BSc, PK, CES ExercisesForInjuries.com Effective Rotator Cuff Exercises -Stage 1 #1 – Pendulum Exercises 1. Pendulum Circles Begin in an upright standing position with your feet shoulder-width apart, maint
accounting standards (for domestic filing purposes) and IFRS as issued by the IASB (or other permitted equivalent standards) for the subsidiary, the parent company or the whole group (for the purposes of the EEA listing). We would urge any companies that may be affected by this change to check with the relevant EEA competent authority as soon as possible so that they are clear what .
