Rotator cuff repair: exercises
by Admin
Posted on 03-11-2023 02:49 PM
Welcome to the club. Rotator cuff issues are common, an unfortunate side effect from the wear and tear of daily life. More than 2 million americans visit their doctor every year because of rotator cuff
pain
.
So what stretches and exercises can you do to keep your shoulder working without making you wince? physical therapist kelly kinsey, mspt, at, has some ideas.
Rotator cuff exercises to improve shoulder mobility should begin as soon as pain allows. Your aim is to restore full, pain-free mobility to your shoulder joint. In some patients, mobility could already be good, but this will depend on how bad the injury is. You should do mobility exercises at least once a day and sometimes 2 or 3 times per day. If any of the exercises are painful do not do them. Stay within the pain-free range of movement.
While all of the rotator cuff muscles can be isolated and strengthened through various exercises, their true function is to work together to maintain stability of the shoulder joint. If you want a well-rounded rotator cuff training routine, you need to include more than just the basic internal- and external-rotation exercises. Flexibility is an important component of a healthy rotator cuff, so be sure to maintain flexibility in the entire upper quarter of your body. Lack of flexibility in one part of your body causes the joints next to it to compensate. Before you can perform exercises with the best technique, you must have enough range of motion to do them properly.
Phase 3 exercises - ten weeks to three months
There are several exercises that people can do to help their recovery process following a diagnosis of shoulder tendonitis. Some of these include: cross-fiber frictional massage, which is used to break up the scar tissue that might be present in the shoulder and contributing to inflammation shoulder squeezes that will help to strengthen the muscles in and around the shoulder itself table-top presses that will also strengthen the muscles and prevent the injury from returning
assisted elevation through flexion in lying on your back or standing. Grip walking stick handle with the arm to be exercised.
Use the opposite arm to push the involved arm into elevation moving at 90º to the plane of the body. By five to six weeks you should be able to reach shoulder level and you can gradually increase your range as pain allows.