Top 10 Exercises for Rotator Cuff Injury
The rotator cuff is made up of four muscles that link to the bones of the shoulder joint. The shoulder blade joins the upper arm bone to the shoulder blade via a ball-and-socket joint. Specific rotator cuff exercises can aid in the prevention of injury to this area of the body.
The rotator cuff serves several purposes. The muscles perform the following functions:
- Place the upper arm bone in the shoulder socket and hold it.
- Strength in arm and shoulder movements
The shoulder is the body’s most movable joint. The joint can be misused or overused, making it very easy to injure the rotator cuff and other shoulder portions. Exercises for rotator cuff injury to keep the rotator cuff muscles strong and flexible can help prevent rotator cuff injury.
Rotator Cuff Injury
Overuse injuries from repetitive overhead motions cause many rotator cuff injuries. Athletes who play baseball or tennis and those who work in vocations that require repetitive overhead motions, such as house painting or construction, are at risk of rotator cuff injury.
Overuse of the rotator cuff tendons or soft tissue that passes through the area between the upper arm bone, humerus, shoulder blade, or scapula frequently results in rotator cuff injury.
Impingement occurs when muscle strain or other overuse injuries produce swelling in the shoulder joint, reducing the space between the bones. People may occasionally rupture one of the rotator cuff’s tendons or muscles. However, this is less common than overuse injuries. Rotator cuff injuries can be excruciatingly painful but usually recover with rest and rotator cuff exercises.
Best Exercises for Rotator Cuff Injury
Arm reach
A person should accomplish the following to perform an arm’s reach to prevent rotator cuff injury. It is considered one of the most effective rotator cuff exercises:
- Lie flat on your back, extend your arms and legs, and contract your abdominal muscles.
- Raise one arm toward the ceiling, elevating the shoulder blade off the floor.
- Maintain for 5 seconds.
- Lower the arm to the floor.
- Repeat on the opposite side.
Lying down the external rotation
It is a common exercise for rotator cuff injury. To complete this activity, follow these steps:
- Lie on your side on a hard surface, carrying a lightweight in your upper hand.
- Bend the top elbow to 90 degrees, maintaining the upper arm against the side of the body and the weighted hand in front of the body resting on the floor.
- Rotate the arm at the shoulder, moving the weight toward the ceiling while keeping the elbow against the side of the body.
- Return the weighted arm to the starting position slowly.
- Repeat on the opposite side of your body.
- While performing this exercise, place a tiny towel roll in your armpit to alleviate stress on the shoulder joint.
Pendulum
The exercise named Pendulum is the most preferred rotator cuff exercise. The pendulum workout consists of the following steps:
- Lean forward with one arm freely dangling. Brace the other arm against a chair for support.
- Circularly swing the hanging arm from side to side, forward and back.
- Return to a standing position slowly.
- Repeat on the opposite side.
Crossover arm stretch
The crossover arm stretch helps in preventing rotator cuff injury. It consists of the following steps:
- Lift one arm perpendicular to the floor and straighten it out without locking it.
- Using the opposite hand, grasp the wrist of the extended, elevated arm.
- Gently pull the arm across the front of the body, attempting to hug the chest.
- Repeat on the opposite side.
- Hold the stretch for 5 seconds before slowly releasing it.
Lawnmower
To perform a lawnmower, pull, a person must:
- Place one foot slightly forward, shoulder-width apart, and grasp a lightweight in one hand.
- Keep the non-weighted hand on the hip, lean slightly forward, and bend the knees, so the weight is parallel to the opposite knee.
- Pull the elbow of the arm with the weight back across the body as if starting a lawnmower.
- Return to the starting position gently.
- Work your way up to 2-3 sets of 8-10 repetitions.
- Repeat on the opposite side.
Doorway stretches
It is one of the most effective yet simple exercises for rotator cuff injury. To do this stretch, follow the steps below:
- Stand in a doorway with both sides of the frame at or near shoulder height.
- Gently lean forward, keeping your back straight, until you feel a mild stretch at the front of your shoulders.
- If required, lean forward to enhance the stretch. It should not be painful at all.
- Return to your original standing position.
Two-arm wall stretch
This stretch can be done by doing the following:
- Stand straight with your back to a wall.
- Raise each arm in an L-shape, maintaining the upper arms parallel to the floor and the arms as flat on the wall as possible.
- Keeping the elbows bent, move the arms up the wall to bring the hands closer together, then back down.
- Return to the starting location.
Anterior capsule rotator cuff stretching using a towel
It is one of the most recommended rotator cuff exercises by doctors and experts. It requires several steps which include:
- Stretch the muscles on the front side of the shoulder using a towel or a bedsheet.
- Place one hand on the sore side of the back and grip the towel’s bottom end.
- Grasp the upper end of the towel with your steady hand and stretch the muscles on the front side of your shoulder.
Band Pulls Apart
Follow the steps to get rid of severe rotator cuff injury:
- Maintain proper head and neck alignment.
- Place a resistance band shoulder-width apart, palms facing up.
- Raise the hands to shoulder height and, squeezing the shoulder blade, pull the band apart.
- Return to the beginning posture and do this exercise 10 times more.
Push-ups
Easy yet effective exercises for rotator cuff injury. Follow these to get rid of your issue:
- Get down on all fours with your hands slightly wider than your shoulders.
- Maintain a straight spine and a straight head.
- Lower your entire body until your chest is near the floor.
- Pause for a few seconds before pushing yourself back to the starting position.
- Repeat ten times more.
When to see a doctor
Anyone who has chronic shoulder pain or edema should consult a doctor. People who suffer any of the following shoulder symptoms should visit a doctor because they may have a rotator cuff injury:
- discomfort, particularly discomfort that does not ease with rest
- swelling
- inflammation or pain surrounding the joint
A person may require immediate medical assistance for more severe rotator cuff injuries.
If any of the following symptoms develop, seek emergency medical attention:
- acute, abrupt pain
- obvious joint deformity
- immobility of the shoulder joint
- unexpected swelling
Final Words
The rotator cuff is a set of four shoulder muscles. Because the shoulder joint is so flexible and regularly used, it is quite easy to damage the rotator cuff. People with rotator cuff injury or soreness may benefit from the easy exercises listed above to strengthen and stretch this portion of their body.
If you are suffering from severe rotator cuff injury, you can opt for the experts provided by Om Physio Plus Nutrition. The physiotherapy expert Dr. Niraj Patel provides individuals with best-in-class quality treatment and effective exercises for rotator cuff injury which will help you to get rid of your rotator cuff injury. Book your appointment today!