Injury and pain relief with Exercises for torn Rotator cuff tears and Tendinitis treatment

rotator cuff muscles

Image courtesy of: https://www.nlm.nih.gov/

In today’s post, we’ll be going over certain exercises for the rotator cuff.  The rotator cuff is made of four small muscle tendons: Supraspinatoous, Teres minor, Subscapularis, and Infraspinatous muscles. These muscles are responsible for the stability and wide range of motion of your shoulder joint.

 

These small muscle get used everyday so strengthening your rotator is key is preventing injury due to overuse or trauma, also preventing muscle loss which could lead to tears and a torn cuff in the future.

If you have access to a resistance band or light weights great as these will be needed for the exercises outlined below, but if you don’t, you can get creative. A can of beans, weight plate, anything that at least weighs 2 lbs.

Before we start lets stretch and warm up the muscles we’ll be using. Here is a great warm up and stretch guide by the guys at Critical Bench.

The first thing you need to do is stretch the muscles you are about to train. Make sure you have warmed up for a good five minutes on the bike or treadmill before you start stretching.

This will help you acquire greater flexibility. You already know stretching is important so just do it. You don’t need any equipment for this stretch. You can do it one arm at a time or with both arms at the same time.

Extend your arms out from the torso at a right angle. Now bend your elbows at a 90-degree angle. Place your forearms on the frame of the doorway and lean forward. You will feel the stretch in your pecs and the back of your shoulders. Hold the stretch for 20-30 seconds.

Next I want you to hang from a pull up bar for 20-30 seconds. This isn’t a grip strength test so no you don’t have to hang on for the full 30 seconds.

DOORWAY STRETCH.

Read more here…

 

The first 3 exercises we’ll look into come from Dr. David Cruz from http://blog.nasm.org. These exercises utilize a resistance bands and will help you see where the strength level of your rotator cuff is at.

(Don’t forget to check out our other guides)

PREVENTING SHOULDER AND ROTATOR CUFF INJURIES THROUGH CORRECTIVE EXERCISE PROGRAMMING

Supine Resisted External Rotation

Exercise 4_1Exercise 4_2

Hold a resistance band on one end while anchoring the other end on one foot. Elevate the elbow to shoulder level, then rotate your hand upward until it touches the floor.

Pause momentarily before returning to the starting position. Repeat 3 sets of 10 repetitions.

This exercise should also be performed in the opposite direction with the resistance band anchored above the head in order to work the internal rotator subscapularis muscle.

Once the appropriate strength has been attained in the supine position, you may progress your client allowing them to perform this exercise in a more functional upright position.

Shoulder Level Resisted External Rotation

Exercise 5_1Exercise 5_2

 

Begin either standing or seated on a stability ball. Hold one end of the resistance band in one hand with elbow out at 90 degrees arm abduction and with the forearm parallel to the floor while the opposite end of the band is anchored at same level in front of the body.

While maintaining the same elbow position, rotate the arm upward and backward against the resistance. Pause momentarily and slowly return to the starting position. Repeat 3 sets of 10 repetitions.

Perform this exercise with internal rotation as done previously in the supine version in order to work the subscapularis in a functional position.

Shoulder Level Internal Rotation

Exercise 6_1Exercise 6_2

 

Begin seated on a stability ball. Hold one end of the resistance band in hand with elbow out at 90 degrees arm abduction and with fist up high at full shoulder external rotation while the opposite end of the band is anchored at same level behind the body.

Bend the elbow to 90 degrees. Maintaining the same elbow position, rotate the arm, moving the fist forward against resistance.

Hold for a couple of seconds and slowly return to starting position. Repeat 3 sets of 10 repetitions. Read full article here…

 

Here are two more exercises for rotator cuff pain you can do. According to Zach Calhoon these exercises can be done with just 5 pound dumbbells, but if you can’t manage that amount don’t worry stick with something that’ll let you do the full allotted sets and reps.

Shoulder Extension (Left Arm) –5 Pounds 3×10

Instructions: Lean over a bench and keep your arm closer to the bench to maintain your balance. Now drop your right arm perpendicular to the floor.

Hold a weight in your hand and move your arm backwards, keeping your elbow straight, towards your hips. Slowly move your arm and bring it back to the starting position.

Rotator Cuff Exercises

Focus: Your focus should be on keeping your elbow straight and arm close to the body.

Feeling: You will feel resistance in your scapula, lat and posterior cuff.

Key points: Keep your elbow straight and slow movement the arm. Pinch your muscle at the top of the movement. Keep your breathing normal.

Time or Reps: Complete 3 sets of 10 reps.

Difficulty level: 2 of 5


Shoulder Extension (Right Arm) –5 Pounds 3×10

Instructions: Lean over a bench and keep your arm close to the bench. Now drop your right arm perpendicular to the floor.

Hold a weight in your hand and move your arm backwards, keeping your elbow straight towards your hips. Slowly move your arm and bring it back to the starting position.

right arm

Focus: Your focus should be on keeping your elbow straight and arm closer to the body.

Feeling: You will feel resistance in your scapula, lat and posterior cuff.

Key points: Keep elbow straight and slowly move your arm. Keep your breathing normal.

Time or Reps: Complete 3 sets of 10 reps.

Difficulty level: 2 of 5

 

Horizontal Abduction (Right Arm) – 5 Pounds 3×10

Instructions: Lean over a bench and keep your arm closer to the bench to maintain your balance. Now drop your right arm perpendicular to the floor.

Hold a weight in your hand and move your arm outwards and upwards, keeping your elbow straight. Slowly move your arm and bring it back to the starting position.

rotator cuff exercises

Focus: Keep your elbow straight and maintain the 90 degree angle.

Feeling: You should feel resistance in your posterior cuff and scapula.

Key points: Keep your breathing normal. Move your arm away from the body you can keep your thumb up or maintain it parallel to the floor.

Time or Reps: Complete 3 sets of 10 reps.

Difficulty level: 2 of 5


Horizontal Abduction (Left Arm) – 5 Pounds 3×10

Instructions: Lean over a bench and keep your arm closer to the bench to maintain your balance. Now drop your left arm perpendicular to the floor.

Hold a weight in your hand and move your arm outwards and upwards, keeping your elbow straight. Slowly move your arm and bring it back to the starting position.

rotator cuff exercises

Focus: Keep your elbow straight and parallel to your body.

Feeling: You should feel resistance in your posterior cuff and scapula.

Key points: Keep your breathing normal. Move your arm away from the body you can keep your thumb up or maintain it parallel to the floor.

Time or Reps: Complete 3 sets of 10 reps.

Difficulty level: 2 of 5

Read the full article here…

 

Well, there you have it. Using exercise as treatment for your rotator cuff is a great way to increase not only your shoulder strength, but range of motion as well.  Always remember to warm up first, use a weight that’s not too heavy, and use correct form always.

 

Shouldering the Burden of a Rotator Cuff Injury

From Visually.

DocInjury and pain relief with Exercises for torn Rotator cuff tears and Tendinitis treatment