3 Rotator Cuff Injury Exercises You Can Do Between Physio Treatments
If you’ve had a rotator cuff injury, it may seem counter-intuitive to exercise between your physio treatments. However doing so is actually essential to healing. If you have shoulder pain that doesn’t go away, including weakness when you try to lift, that may worsen with activity, make sure you receive appropriate diagnosis and treatment from a qualified professional before you try to do any exercises. Failing to diagnose your injury as soon as you notice consistent pain can make an injury much worse.
Three Rotator Cuff Injury Exercises You Can Do At Home
Once your physio appointments have taken place, you will be advised to do exercises between treatments to keep muscles moving. These rotator cuff injury exercises will allow your shoulder to continue to get stronger, and increases range of motion as time goes on. Three of these exercises are:
- External Rotation
Lie on your “good shoulder” side.Arm at your side, bend the elbow of your injured shoulder 90 degrees so that your forearm is resting across your stomach.
With a light dumbbell in that hand, keep your elbow against your side, and raise the dumbbell toward the ceiling until your forearm is horizontal with the floor. Stop if you feel any pain or strain in your injured shoulder.
Hold the dumbbell in position for several seconds before you relax and slowly return to your start position with your arm down, resting across your stomach.
Do three sets of 10 up to three times a day as is comfortable. You can increase your repetitions to 15 and then 20 when 10 become easy.
- Reverse Fly
Hold a light weight in each hand.Standing with your feet apart at shoulder width, bend your knees slightly.
Bend forward slightly at the waist, keeping your back straight as you do so.
Without locking your elbows, extend your arms and raise them up, squeezing your shoulder blades together as you do so. Continue upward to shoulder height but no further; again, if you have any pain, stop.
Relax and slowly lower your arms to the start position, repeating again. Do up to three sets of 10 as you’re able, increasing the number of sets as you become stronger.
- Easy Stretch
As you heal your rotator cuff injury, it’s also important to stay flexible as you become stronger. This easy stretch both strengthens and increases flexibility.Stand in an open doorway.
Warm up by stretching your arms out, away from your sides.
Grip each side of the doorway with each hand at or below shoulder height, depending on which is most comfortable for you.
Lean forward, keeping your back straight. Maintain your grip on the doorway and continue leaning forward until you feel a light stretch.
Slowly continue to lean and shift your weight onto your toes. Again, stop leaning forward as soon as you feel just a light stretch.
There’s no need to suffer if you’ve had a rotator cuff injury. Proper professional treatment, including rotator cuff injury exercises to be done at home, can restore your strength and range of motion so that your pain free.
Ready to be pain free? If you’ve had a rotator cuff injury or you want to learn more about our chiropractic services, contact us at Chiro-Med Rehab Center.