(#8) Rotator Cuff Rehab Exercises
Rotator Cuff Muscles
The rotator cuff is a group of muscles and tendons that surround the shoulder joint, providing stability and facilitating shoulder movement. Injuries to the rotator cuff can result in pain and limited range of motion in the shoulder.
Rehab exercises for rotator cuff can help to improve shoulder strength and flexibility, reduce pain, and prevent future injuries. In this article, we will provide a list of rehab exercises for rotator cuff, along with video links underneath:
1. Pendulum exercise: Stand with your unaffected arm resting on a table or chair. Lean forward and let your affected arm hang down. Swing your arm gently in a circular motion, as if making circles with your hand. Perform 10-15 circles in each direction.
Video link: https://www.youtube.com/watch?v=6thHWMbG3f8
2, Shoulder blade squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold the squeeze for 5-10 seconds, then release. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=nPwRZbM-bEY
3. External rotation with resistance band: Attach a resistance band to a stationary object at elbow height. Stand sideways to the band and hold it with your affected arm. Keep your elbow against your side and rotate your forearm outward, pulling the band away from your body. Hold the position for 2-3 seconds, then release. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=hRpGma-_0ug
4. Internal rotation with resistance band: Attach a resistance band to a stationary object at waist height. Stand with your side to the band and hold it with your affected arm. Keep your elbow against your side and rotate your forearm inward, pulling the band toward your body. Hold the position for 2-3 seconds, then release. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=dIHGRX0gaHg
5. Wall crawl: Stand facing a wall with your affected arm extended and your hand on the wall. Walk your fingers up the wall as high as you can comfortably reach, then walk them back down. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=LOdVuYV7eJ8
6. Scaption with dumbbells: Stand with your arms at your sides, holding a light weight in each hand. Raise your arms out to the side and slightly forward, as if forming a V shape. Keep your elbows straight and your shoulders down. Hold the position for 2-3 seconds, then lower your arms back down. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=nWV7v2M-bzE
7. Shoulder flexion with towel: Hold a towel or resistance band with both hands, with your hands shoulder-width apart. Raise the towel overhead, keeping your elbows straight and your shoulders down. Hold the position for 2-3 seconds, then lower the towel back down. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=7foPnbd3qKg
8. Y, T, and W exercise: Lie face down on an exercise ball or bench with a weight in each hand. Lift your arms out to form a Y shape, then lower them back down. Repeat for a T shape and a W shape. Perform 10-15 repetitions of each shape.
Video link: https://www.youtube.com/watch?v=tA_gHJLzzf8
9. Prone horizontal abduction: Lie face down on an exercise ball or bench with a weight in each hand. Raise your arms out to the side, keeping your elbows straight and your thumbs pointing up. Hold the position for 2-3 seconds, then lower your arms back down. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=nH1
10. Sleeper stretch: Lie on your side with your affected arm on top. Bend your elbow 90 degrees and place your hand behind your head. Gently push your hand down toward the floor, stretching the back of your shoulder. Hold the stretch for 15-30 seconds, then release. Perform 2-3 repetitions.
Video link: https://www.youtube.com/watch?v=3Vd3qgD65J4
11. Prone internal rotation: Lie face down on an exercise ball or bench with a weight in your affected hand. Keep your elbow bent 90 degrees and your forearm resting on the ball or bench. Rotate your arm inward, bringing your hand toward your hip. Hold the position for 2-3 seconds, then release. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=eqD7V65zvIY
12. Prone external rotation: Lie face down on an exercise ball or bench with a weight in your affected hand. Keep your elbow bent 90 degrees and your upper arm resting on the ball or bench. Rotate your arm outward, bringing your hand toward your hip. Hold the position for 2-3 seconds, then release. Perform 10-15 repetitions.
Video link: https://www.youtube.com/watch?v=qmIspfA1j3s
Note: It is important to perform these exercises under the guidance of a qualified Osteopath or physical therapist to ensure proper form and avoid exacerbating any existing conditions.
