Rotator Cuff Strain Rehabilitation Exercises
You may do all of these exercises right away.
- Scapular range of motion: Stand and shrug your shoulders
up and hold for 5 seconds. Then squeeze your shoulder blades
back and together and hold 5 seconds. Next, pull your
shoulder blades downward as if putting them in your back
pocket. Relax. Repeat this sequence 10 times.
- Wand exercises
- Flexion: Stand upright and hold a stick in both
hands, palms down. Stretch your arms by lifting
them over your head, keeping your elbows straight.
Hold for 5 seconds and return to the starting
position. Repeat 10 times.
- Extension: Stand upright and hold a stick in both
hands behind your back. Move the stick away from
your back. Hold the end position for 5 seconds.
Relax and return to the starting position. Repeat
10 times.
- External rotation: Lie on your back and hold a
stick in both hands, palms up. Your upper arms
should be resting on the floor, your elbows at your
sides and bent 90°. Using your good arm, push your
injured arm out away from your body while keeping the
elbow of the injured arm at your side. Hold the
stretch for 5 seconds. Repeat 10 times.
- Isometrics
- External rotation: Standing in a doorway with
your elbow bent 90° and the back of your hand
pressing against the door frame, attempt to press
your hand outward into the door frame. Hold for 5
seconds. Do 3 sets of 10.
- Internal rotation: Standing in a doorway with
your elbow bent 90° and the front of your
hand pressing against the door frame, attempt to
press your palm into the door frame. Hold for 5
seconds. Do 3 sets of 10.
- Tubing exercise for external rotation: Stand resting
the hand of your injured side against your stomach.
With that hand grasp tubing that is connected to a
doorknob or other object at waist level. Keeping your
elbow in at your side, rotate your arm outward and away
from your waist. Make sure you keep your elbow bent 90
degrees and your forearm parallel to the floor. Repeat
10 times. Build up to 3 sets of 10.
- Supraspinatus exercise: Standing with your arms at
your sides and your thumbs pointed toward the floor.
Lift your arms up and out from your sides, keeping your
elbows straight. Lift your hands only to shoulder level.
Hold 5 seconds. Do 3 sets of 10. Gradually add weight to
your hands to increase your strength.
Written by Tammy White, MS, PT, for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.