Rotator Cuff Tear Exercises

Rotator Cuff Tear Exercises

1. You can isolate the rotator cuff with the following exercise:

You’ll need a sturdy chair or table with a clean edge and one to three pound handheld weight for this exercise. Place your arm on top of the table or chair so that the upper crease of your elbow aligns with the edge of it. The weight should be hanging down (Figure 214). Lift your forearm up toward the front and then allow it to return to its starting position (Figure 215). You may repeat this motion for ten times. You’ll now lift your forearm to the back and then allow it to return to its starting position (Figure 216). You may repeat this motion for ten times.

2. You may perform the following exercises:

Arms In and Out

Overhead Stretch

Arm Circles

Elbow Circles

Neck Turns

Arm Raise

Arm Circles

Arm Extension

Body Pull

Body Twist

Neck Tap

Arms Outward

3. Once the above exercises have been mastered, you may move on to the Hand Reach Exercises (hand reach and reverse hand reach). These should be performed very carefully and slowly to prevent re-injury. Do not use muscle tension to perform the exercises, let your eyes follow your hand as it moves, and keep your shoulders relaxed and down toward the body. Perform the exercises as follows:


Hand Reach Exercise

Begin with your left hand placed on your lower back. Inhale and use your waist to turn to the right. You’ll simultaneously swing your right arm as your waist turns. Your right arm should be palm up as it swings to the right and you should be visually following your right hand throughout the motion (Figure 203). Complete the inhalation as you start to turn your waist to the left side. You’ll allow your right hand to rise above your head (Figure 204). As you complete the waist rotation, you’ll exhale and allow your right arm and hand to sink and press downwardly like its placing a lid on a pot (Figure 205). You may do six to ten repetitions of the Hand Reach exercise with the right arm and six to ten with the left arm.

Reverse Hand Reach Exercise

Begin with your left hand placed on your lower back area. As you turn from the waist toward your left, you’ll inhale and allow your right palm to turn face up and reach across your body. You should visually follow the movements of your right hand throughout the exercise (Figure 206). As you rotate your waist back toward the right, you’ll start exhaling and allow your right arm to turn as is rises above your head (Figure 207). Finish turning rightward as your hand and arm are concurrently sinking downwardly like its putting a lid on a pot (Figure 208). You may do six to ten repetitions of the Reverse Hand Reach exercise with the right arm and six to ten with the left arm.