What is a good exercise for a torn rotator cuff?

Answer 1

*IMPORTANT* - Get your doctor's clearance before starting any exercise for a joint injury. Also, no exercise can heal rotator cuff. It can increase mobility and decrease pain.

One of the most gentle exercises for rotator cuff is to stand beside a wall with the affected shoulder facing the wall. Put your fingertips on the wall and step out//away from the wall until your arm is level with your shoulder and only the fingertips are touching the wall. Now, "walk" your fingers up the wall as far as you can. Stop if pain. Then, walk your fingers back down the wall. Repeat 10x and redo the exercise up to 3 times a day.

A second exercise.... Put your affected arm straight down, with your hand on the side of your hip. Raise your arm as high as you can without pain. Now pretend you are moving your arm in the air, from 3 pm position to 11 am position... so, 3, 2, 1, 12, 11.... then go backward, 11, 12, 1, 2, 3. Repeat the whole sequence at least 5x. Hint: This exercise will make it easier to reach behind your back, such as to put on your coat or wipe yourself.

The pain from a torn rotator cuff can take months to calm down. The exercises will help, but need done regularly.

Answer 2

Exercise is good, but improper form--specifically, lifting weights while moving in a way that is unnatural for your body--can be dangerous, especially if you're prone to a rotator cuff injury. People who bodybuild, swim or play sports that require repetitive overhead arm movements are more likely to develop this injury, which can take anywhere from two to six months to heal. That's a long time to be out of the game.

Here's what you need to know about your rotator cuff--and how you can exercise to avoid this painful injury.

Your Rotator Cuff: Why it Matters

To lift, move and push objects, we depend on the movements of our arms. The rotator cuff, a series of muscles and tendons gathered around the humerus, helps us do that by enabling our arms to move freely. Without it, we wouldn't be able to lift boxes, rotate our arms, or do anything that involves the free movement of our upper arms.

Normally, these tendons and muscles work together and enable the arm to do repetitive moving tasks. When the rotator cuff is overused, however, such as lifting weights repeatedly above your head with movements that are unnatural for your arms, the muscles and tendons can wear down, eventually leading to a tear. If any part of the rotator cuff is injured, you'll notice it. You may have significant trouble lifting or rotating your arm and notice significant front shoulder pain, which may travel down to your arm.

Most people who experience a rotator cuff injury get it from years of overuse. Although these injuries can occur after direct trauma to the arm, people who weightlift or swim often report experiencing these injuries. The injury may build up over time, and eventually escalate into a tear that can severely weaken your arm.

Avoiding Rotator Cuff Injuries with Exercise

Although exercise may cause some injuries, exercise can also help prevent them. Proper stretching, using correct form, and doing exercises that strengthen the muscles and tendons of the cuff can help decrease your risk, while making it stronger--and that means you can lift or push more weights. Here are the most crucial exercises for strengthening this key area:

1. Dumbbell raise:Lying on your stomach on a flat bench, hold a dumbbell in your left hand. Your left hand should be dangling off the bench, with your other arm securely on the bench. Slowly lift the weight while bending your elbow at a 90 degree angle. Stop when your elbow is parallel to your shoulder. Hold it for a few seconds before slowly releasing it to the starting position.

2. Cable rotation:Using a cable machine, move the pulley until it is parallel to your elbow, then grasp the handlebar. Standing parallel to the bar, take your hand, keep your elbow close to your body, and pull it towards your chest by rotating your shoulder. Rotate the shoulder back to the starting position and repeat for 12 repetitions. Switch sides when the repetitions are finished.

3. Dumbbell rotations: Using light dumbbells, hold both dumbbells in front of your lower stomach. Your palms should be facing your body. Slowly bend your arms into a 90 degree angle and pull the weights up until the weights are level with your shoulders. Lower the weight and repeat for ten repetitions.

Continue to do these exercises regularly as part of your workout program, being careful to use proper form. Doing so will gradually increase the strength of your rotator cuff, allowing you to lift heavier weights and avoid shoulder injuries.