Rotator Cuff Rehabilitation

The rehabilitative process associated with a rotator cuff injury can be long and complicated. Normal daily activities are extremely difficult if not impossible to do without help and many days will be spent at physical therapy and rehabilitative sessions completing various exercises. Some of these exercises consist of…

• Isometric shoulder external rotation – While standing in a doorway, press the front of your wrist against the door frame and try to press your hand outward against the frame.

• Isometric shoulder internal rotation – Again you will be positioned in a doorway but this time you will press the back of your wrist against the frame and press your palm into the frame.

• Overhead stretch – While either laying on your back or standing upright raise one arm above your head and use the other arm to grasp your elbow exerting pressure and stretching your arm as far as possible.

• Cross body stretch – Standing up straight bring one arm across the front of your body while using the other arm to grab your elbow and stretch the shoulder as much as possible.

• Shrugs – This is a very simple exercise but can be very painful if not properly performed. Again you will be in a standing position and both arms should be down by your side. Do not have any weights in your hands. Shrug both shoulders until you begin to feel the slightest amount of pain and hold for 5 seconds.

• Bicep curls – Holding 2 to 5 pound weights in each hand, extend your arms with your palms up and flex the arms at the elbow just to the point of pain. Hold for 5 seconds then release. Rest for 10 seconds in between curls.

• Chest raises – For this exercise you will need to lie down on your stomach with your arms by your side. Slowly lift your upper chest off of the floor until the point of pain and hold for 5 seconds.

It is important to stop the motion of these exercises at the exact moment you begin to feel pain because if you continue to move your shoulders you could potentially re-damage your rotator cuff. This is one of the main reasons that exercises like this are done under the supervision of a physical therapist during rehab. In addition to having this professional guidance, a physical therapist may introduce certain equipment into your daily routine.

Some of the things you may be required to use are light weights such as dumbbells, an elastic resistance band also called a theraband, and some rehabilitation service providers has a specialized machine that is manufactured to specifically exercise the rotator cuff. This machine is comprised of a support frame with a front, back and two sides. There is also a handle fastened to the upright support frame that has a tensioning structure and can be moved forward.

Unfortunately, exercise alone won’t completely heal your injured rotator cuff. Other methods may be needed such as simple rest, ice packs or heat on the shoulder area, anti-inflammatory medication, and pain medications that do not contain steroids.

There is no magic answer to how long it will take to completely heal and get back to normal. In fact it could take up to a full year to get back to normal after a severe injury and up to four weeks for a simple injury.

However, a combination of stretching and strengthening exercises, medications, and rest are a good start. It is important to be consistent with your physical therapy and to be patient. Too many people make the mistake of over doing it with their therapy and wind up re-injuring their rotator cuff. Let your body take the time to do its job of healing itself. Time really does heal all wounds!