Rotator Cuff After Injury

Upon completion of rotator cuff surgery, the muscles begin to weaken and the shoulder joints become stiff as a result of the shoulder’s immobility for an extended period of time. The single most effective way to prevent this is to initiate a post operative exercise program as soon as possible. What type of exercises should be used to get the shoulder back to normal? Can they be done at home or should you seek physical therapy? Well, the good news is that a majority of post surgery recovery exercises can be done at home.

However, for more severe surgeries it would be wise to seek the help of a physical therapist. So, what are the post operative recovery exercises that should be performed? Below are 10 exercises that should be performed three times a day each day to ensure a speedy and safe recovery.

Exercise One: While lying flat on your stomach extend one arm out at shoulder level keeping your elbow bent at a 90 degree angle. Slowly raise your hand being careful to stop when your hand is perfectly level with your shoulder. Lower your hand and repeat.

Exercise Two: Laying on your side rest your forearm on your chest, palm down and elbow bent at a 90 degree angle begin to rotate your shoulder out while raising your forearm until it is level with your shoulder. Slowly return to the starting position and repeat.

Exercise Three: Standing upright with both hands slightly behind you, slowly raise your arms and mimic the action of emptying a soda can.

Exercise Four: Bend at the waist with the injured arm hanging at your side and begin to sway your body back and forth to generate small clockwise and counter clockwise circles.

Exercise Five: Standing upright, grasp a stick in both hands with your palms facing down. Keeping your elbows as straight as possible, stretch your arms up over your head.

Exercise Six: Still in an upright standing position grasp the stick behind your back and slowly move it away from your back. Hold this pose for approximately 5 seconds then release and repeat.

Exercise Seven: While still grasping the stick in both of your hands, lie on your back with your elbows resting at a 90 degree angle by your side. Using your uninjured arm gently push your injured away from your body while maintaining that the elbow of your injured arm is still by your side.

Exercise Eight: Returning to a standing position grasp the stick with both hands behind your back. Your uninjured arm should grasp the stick behind your head while your injured arm should be grasping the stick behind your waist. Once in this position begin to move the stick up and down your back.

Exercise Nine: While still standing and holding the stick extend both arms out in front of you at shoulder level and swing the stick to one side while keeping your arms straight. Alternate and swing the stick to the other side. Once you begin to feel the stretch you should hold it for no more than 5 seconds.

Exercise Ten: For this final exercise you will remain standing but instead of grasping the stick you will rest it against your thighs. With your elbows straight, use your good arm to push your injured arm to the side in an upward motion. Go as high as possible without causing any discomfort. Hold for 5 seconds and repeat.