Injuring a rotator cuff is – quite literally – a pain. But, by performing the right exercises, you can get your rotator cuff back to full strength with dedicated time and patience. So read on to find out the top 5 rotator cuff exercises as chosen by our physiotherapists and let’s get you back to feeling fit and healthy.
What are the 5 Best Rotator Cuff Injury Exercises?
Exercise is a crucial part of both conservative management and post-surgery rehabilitation for rotator cuff injuries. Research shows that specific exercises can help improve shoulder strength and function. Here are some of the best rotator cuff injury exercises, as chosen by our experienced team:
1. Pendulum Arm Swings
How to do them
Lean forward about 45 degrees and let your arms hang down. Gently swing your arms in small circles. If it is difficult to perform these standing freely, lean one hand on a table and swing only one arm at a time. This is a simple yet effective rotator cuff exercise.
How often
Perform these for around 20 seconds at a time, 5-6 days a week. Repeat as many times throughout the day as required.
2. Shoulder Blade Squeezes
How to do them
Sit or stand up straight. Squeeze your shoulder blades together and hold for 3-4 seconds before relaxing. This exercise strengthens the muscles around your shoulder blades and rotator cuffs and can also help improve posture.
How often
Perform about 10 repetitions, 2-5 times a day (or as often as necessary), 5-6 days a week.
3. Internal and External Rotation
How to do them
For this, you can use a resistance band or a light weight (even a filled water bottle will do – when using a weight you just need to lie on the floor instead).
For internal rotation with a band, tie the band to a door or other sturdy object. Take the band in your hand nearest to where the band is attached and with your elbow at your side, pull the band towards your stomach.
For external rotation, take the band in the hand furthest away from where the band is attached and pull the band away from your stomach. These exercises target the rotator cuff muscles directly and are absolutely essential rotator cuff exercises.
How often
Perform 15-25 reps 2-4 times a day.
4. Cross-body Arm Stretch
How to do them
Standing or sitting straight, cross one arm across your chest, at a 90 degree angle. Grab the crossed arm’s elbow with your other arm and pull gently into your chest. Hold for about 20-30 seconds, or as long as is comfortable, and repeat on the other side.
How often
Perform this stretch 2-5 times a day (for each arm).
5. ITYWs
How to do them
No, that’s not a typo! ITYWs are a great exercise to help you repair your rotator cuffs.
Lie face down on the floor, slightly arching your back and lifting your head slightly off the ground (doing this on a yoga mat is usually more comfortable)!
For the I start by putting your arms straight up above your head, holding them off the ground, and pulse up and down for 10-20 reps. For the T, bring your arms down to 90 degrees and pulse again for a further 10-20 reps. For the Y, bring them up to 45 degrees, again, pulsing for 10-20 reps. Finally, for the W bring your elbows towards your sides, bend your elbows, and pulse for another 10-20 reps. These exercises are a great way to encourage the mobility of the shoulder joint without placing any pressure on the joint itself. Repeat the whole movement pattern 5 times for one set.
How often
Perform 1-5 sets per day, or as often as is required.
What is the Rotator Cuff?
The rotator cuff is a group of four muscles: the supraspinatus, the infraspinatus, the subscapularis, and the teres minor, and their tendons that surround the shoulder joint. These muscles work together to stabilise the shoulder and help the shoulder turn and rotate. Think of the rotator cuff as a support system, helping your shoulder move smoothly and stay in place. Essentially what we’re saying is that your rotator cuffs are pretty important, so make sure to treat them with care!
What is a Rotator Cuff Injury?
A rotator cuff injury occurs when any of the muscles or tendons in your rotator cuff are damaged. This can happen due to repetitive motion, lifting heavy objects, or even a sudden injury like a fall. Over time, wear and tear can also lead to a rotator cuff injury, especially in older adults. Recognising a rotator cuff injury early will help in managing it effectively – don’t just ignore pain, act before it becomes serious.
What are the Symptoms of a Rotator Cuff Injury?
Common symptoms of a rotator cuff injury include:
- Pain in the shoulder, often a dull pain, especially when lifting or lowering the arm
- Weakness in the shoulder
- A cracking or popping sensation when moving the shoulder
- Difficulty performing everyday activities that require overhead movement, such as reaching or lifting
Identifying these rotator cuff injury symptoms early can make a significant difference in the treatment outcome. Be sure to seek help from your GP or physiotherapist if you notice any of these symptoms.
What is Involved in Rotator Cuff Injury Diagnosis Treatment?
After a preliminary physical exam, your GP might employ advanced imaging tests that provide a clearer picture of the internal structures of your shoulder:
- X-rays: While X-rays do not show rotator cuff tears, they are useful in revealing bone spurs or other conditions such as arthritis that may be contributing to your discomfort.
- Ultrasound: This imaging technique uses sound waves to create real-time images of the soft tissues in your shoulder. It is particularly effective for assessing the muscles and tendons and allows for dynamic testing and comparison between the affected and healthy shoulder.
- Magnetic Resonance Imaging (MRI): An MRI uses radio waves and a powerful magnet to produce comprehensive images of all shoulder structures. This is instrumental in visualising both the extent of the rotator cuff tear and any associated abnormalities.
After a thorough diagnosis, the right treatment for a rotator cuff injury depends on its severity. The main goals are to reduce pain, restore function, and prevent further injury. Rotator cuff injury treatment options typically include:
- Rest and activity modification
- Physiotherapy
- Medications for pain relief
- In some cases, surgery may be necessary
Do I Need to Have Surgery or Can I Manage a Rotator Cuff Injury Conservatively?
Many rotator cuff injuries can be managed conservatively without surgery. According to studies, approximately 80% of people with rotator cuff tears can improve with non-surgical treatments such as physical therapy and medication. Surgery is usually considered when conservative treatments fail to provide relief or if the tear is severe. It’s important to understand all rotator cuff injury treatment options before deciding on surgery.
What is Involved in Conservative Management of a Rotator Cuff Injury?
Conservative management involves several approaches, including:
- Rest: Avoiding activities that aggravate the shoulder
- Physiotherapy: Exercises to strengthen the shoulder muscles and improve flexibility
- Medications: Over-the-counter pain relievers and anti-inflammatory drugs
- Injections: Corticosteroid injections to reduce inflammation and pain
Conservative management focuses on non-surgical rotator cuff injury treatment to help you recover and regain function.
What is Involved in Rotator Cuff Surgery?
Rotator cuff surgery is typically recommended when other treatments do not alleviate symptoms. The surgery aims to repair the torn tendon or muscle. The procedure can often be done arthroscopically, using small incisions and a camera to guide the surgeon. Recovery from surgery can take several months and includes a combination of rest, physical therapy, and gradual return to activities.
Disclaimer
This information is not intended to replace professional medical advice. Please consult with a healthcare provider before making any decisions about the management of rotator cuff injuries.