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5 Easy Rotator Cuff Exercises

Michael S Hippolyte
Jun 8, 2017
3 min read

What is a rotator cuff injury?

As sports fans, personal trainers, gym enthusiasts & athletes alike know, shoulder injuries are serious business. They can be extremely painful, limiting, and slow to heal.

Not pleasant in the slightest!!!

The rotator cuff is a group of four muscles that stabilize the shoulder and allow it to move. Quite Important!

Group of Four muscles that Stabilize the Shoulder

a) Teres Minor

b) Teres Majorf

c) Infraspinatus

d) Suprapinatus

The most common rotator cuff injuries are impingement's and tears.

Impingement: An impingement occurs when a rotator cuff muscle swells and cramps the space between the arm and shoulder bones, causing pinching. Muscle strain, other overuse injuries, and bone spurs are common causes of swelling.
Tear: A less common injury, a rotator cuff tear occurs when a rotator cuff tendon or muscle is torn. Most tears will not require surgery.

Repetitive, overhead motions can wear down the rotator cuff muscles and are thus a common cause of injury. Regardless of how it happens, the risk of a rotator cuff tear increases as we age and the wear on our bodies accumulates.

Recover

What to do after an injury?

Try using the “RICE” method immediately following an injury: Rest, ice, compression, and elevation work together to reduce pain and swelling.

Once swelling has gone down and your arm is no longer painful to move, certain exercises can help you heal and prevent issues such as “frozen shoulder” or loss of range of motion.

These exercises include:

A) Doorway Stretch

B) Side-lying external rotation

C) High to Low Pull

D) Bench Rows

If you are comfortable adding weight to these exercises, try using a light dumbbell or resistance band for repetitions. If you do not have a light dumbbell, try using a can of soup or wine bottle.

1) High to Low Pull

Attach a resistance band to something sturdy at or above shoulder height. Be sure it is secure so it doesn’t come lose when you pull on it.
Get down on one knee so the knee opposite your injured arm is raised. Your body and lowered knee should be aligned. Rest your other hand on your raised knee.
Holding the band securely with your arm outstretched, pull your elbow toward your body. Keep your back straight and squeeze your shoulder blades together and down as you pull. Your body should not move or twist with your arm.
Return to start and repeat 3 sets of 10.

2. Side-lying external rotation

Lie down on the side opposite your injured arm.
Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Your forearm should rest across your abdomen.
Hold a light dumbbell in the injured side’s hand and, keeping your elbow against your side, slowly raise the dumbbell toward the ceiling. Stop rotating your arm if you feel strain.
Hold the dumbbell up for a few seconds before returning to the start position with your arm down.
Repeat 3 sets of 10 up to 3 times per day. Increase reps to 20 when a set of 10 becomes easy.

3.Bench Rows

1. Lie on your stomach on a high padded table or bed with the arm on the painful side hanging toward the floor.

2. Squeeze your shoulder blade and bring your hand up to your chest, keeping your elbow at your side

3. Hold for 2 seconds, then return to starting position and repeat.

4. Doorway stretch

Warm up your muscles by standing in an open doorway and spreading your arms out to the side.
Grip the sides of the doorway with each hand at or below shoulder height, and lean forward through the doorway until you feel a light stretch.
Keep a straight back as you lean and shift your weight onto your toes. You should feel a stretch in the front of your shoulder. Do not overstretch.

SEE A DOCTOR

When to see a doctor

While these exercises can help build strength after a minor injury, a major or recurring injury requires more attention. Consult a doctor if you experience: