Our rotator cuff is made up of muscles, tendons and ligaments which hold the shoulder blade firmly with the humerus. Our shoulder joint is one of the most heavily used joint in the whole body and this place the shoulder at a high injury risk. Rotator cuff injuries can commonly happen to people who are actively in sports or use the shoulder heavily. Exercises are an integral form of treatment for someone suffering from Rotator Cuff injuries. It is also often the first form of treatment that most doctors will prescribe to patients and only when it fails will he recommend surgery.
Shoulder blade stretch
Shoulder blade stretching can be performed either standing up or in a seated position. Reach across your chest with both arms and try to hold onto the opposite shoulder blade. You should be able to feel a tight stretch at both shoulders and hold in the position for 15 seconds. Slowly return to the starting position and repeat for 3 sets of 10.
Stand in an upright position with both arms at the side and keeping the elbows straight. Slowly lift up your arms forward to 70 degrees while ensuring that the elbows are still kept straight. Slowly return to the starting position and repeat.
Lie down on the floor on one side of your body and use the hand on the opposite side and bend the elbows 90 degrees. Slowly rotate the shoulder in an upwards direction. You should be able to feel the pressure at the shoulder blade lessening. Continue the rotation for 3 sets of 10 and switch sides.
Start off with a light weight dumbbell in your hands and slowly bring them up in an alternating manner until you feel a very tight stretch in the biceps and hold in the position for 10 seconds. Slowly return to the starting position and switch hands. Perform 3 sets of 15.
Prone Horizontal Abduction
Lie down on your stomach with your hands by the sides. Slowly extend both arms outwards in a parallel manner and until you can feel a tight strain. Hold in the position for 10 seconds and slowly return to the starting position. Repeat for 3 sets of 10.
Rehab exercises may seem boring and you will not feel motivated to perform them. However, their main purpose is to increase flexion and extension, as well as to strengthen the shoulder. Strong muscles are important if surgery is required in the future and it can help to lessen the recovery period.