Exercises for Torn Rotator Cuffs

The rotator cuffs are groups of muscles and tendons in the shoulders that allow the the joint to rotate the upper arm. If the shoulder joint is strained past its normal range of motion in any direction or becomes dislocated, there is a chance that the rotator cuff can tear. Shoulder strengthening exercises can help eliminate pain in the shoulder due to a rotator strain and help prevent further damage.

  1. When to Start

    • Exercises are important for rehabilitation of injured tendons and joints, but beginning exercises too soon can exacerbate injuries and slow recovery. After visiting your doctor, you should allow an injured shoulder to rest for at least two days while applying ice and compression before commencing lifting exercises. Some mild stretching to maintain range of motion is fine after the first day. During your rehab, use pain as your guide for what you should do and what you should not. Exercises and stretching may cause mild discomfort but they should not cause pain. If an activity is painful, stop immediately.

    Rotator Exercise

    • Exercising the rotator cuffs is one of the best ways to strengthen a weakened shoulder. One of the gentlest ways to work out the rotator cuff is a standing resistance band exercise. Begin by securing a resistance band (an elastic exercise band or piece of surgical tubing) to a sturdy object at about the level of your bellybutton, and take the other end in one hand. Position your forearm across your belly, so that the resistance band is pulling the arm across your body. With the elbow of the unmoving arm at your side, rotate your forearm from your belly until your fist is pointed forward. This small movement will engage the rotator cuff, and the resistance band should provide adequate tension to fatigue the muscles after several repetitions. When the muscle begins to fatigue, switch and work the other arm.

    Shoulder Exercises

    • The larger muscles surrounding the shoulder must also be strengthened to best protect the shoulder and rotator cuff from future injury. Three effective shoulder exercises can be done with a pair of light weight dumbbells (1 to 10 lbs. is usually sufficient). Begin by holding both dumbbells, one in each hand, at your sides as you stand. Lift both arms out to your sides creating a cross with your body, with the arms straight. Repeat until fatigue. Next, alternate raising your arms straight out in front of you instead of to your sides. Finally, release one of the weights, then bend over slightly, allowing the arm that is still holding a weight to dangle down in front of you. Move the weight straight back behind you keeping the arm straight, then allow the weight to slowly come back to its drooping position. Continue this lift until fatigue and then switch arms. You may wish to use different amounts of weight for the different lifts depending on your ability.