Exercises for a Rotator Cuff Tear

Rotator cuff muscles are a group of muscles and tendons that stabilize the shoulder joint and assist in movements of the deltoid muscles. The muscles are located in the front, rear and top of the shoulder joint and attach to the humerus bone in the arm, also known as the funny bone. Usually, when we talk about a torn rotator cuff, we are referring to a torn tendon. Tendons connect muscles to bones, in this case the humerus. A torn rotator can be painful and debilitating. It is important to treat one quickly to avoid lasting damage, but it is even better to do rotator exercises at least three times a week to keep the muscles and tendons strong to prevent tearing.

  1. Diagnosing a Torn Rotator Cuff

    • Pain is the number one indicator that a rotator cuff tendon is torn. Decreased strength is another. Usually, an X-ray is the first tool used if there is a reason to suspect a rotator cuff tear even though an X-ray cannot detect an actual tear; it can only show bone spurs in the shoulder area and/or a narrowing of the rotator cuff space. Because an X-ray cannot show a tear, an MRI is usually used to diagnosis a tear. MRIs can detect tears and even partial tears. Ultrasounds are increasing in popularity as a method of diagnosing a rotator tear. Whether an ultrasound or MRI is used depends on the personal preference of your physician.

    Exercise 1

    • The following exercise is performed lying face down on a flat surface, like a table. With a small dumbbell in your right hand, bend your right elbow to make a right angle and put your arm out to your side. Fingertips are pointing toward the floor. Rotate your arm forward until your hand is at the same height as your shoulder. Do approximately 20 repetitions until your arm is tired. If it is not tired after 20 reps, raise the weight the next time you do the exercise. If you cannot make it to 20 without strain, lower the weight; 1 lb. or less may be enough. Repeat the exercise on the left side. This exercise can also be done standing up but it puts more strain on the other muscles to stabilize your shoulder so do so with caution if you already have an injury.

    Exercise 2

    • Variation 1: This exercise is done lying on your side. Start by lying on your left side with your left arm resting on the bed or floor and extended overhead. Rest your head on your left bicep and place a towel or bunched up shirt under your armpit. With a light dumbbell in your right hand and your right arm in front of you by your ribs, bend your elbow to make a right angle. Slowly raise your right arm, extending outward like you are doing a backhand in tennis. Return to the start position and repeat, following the repetition guidelines for Exercise 1. Repeat on the other side.
      Variation 2: Still lying on your side, place the dumbbell in the arm you are lying on and rest the top arm along your hip and leg. So, lying on your right side, the dumbbell will be in your right hand and your left arm will be relaxed against your body. Bend the right arm at a right angle. Bring the right arm up and out in the opposite movement of the first part of the exercise. Return to the starting position and repeat. Do the opposite arm too.

    Exercise 3

    • This exercise is also known as dumbbell scaption in weight lifting. It is a very gentle shoulder exercise. Start by standing up straight with your feet hip width apart. Hold a dumbbell vertically in each hand. Your thumbs should be facing up. Lift your arms slowly from your sides at a 45 degree angle. Think of pointing to the corners of a room if you are standing in the center or imagine you're standing at 12 o'clock and your left arm is going toward 9 o'clock and your right arm to 3 o'clock. Do not lift high enough to cause pain. Eye-level is the highest point you should go. Use a mirror if it helps. You can also do this exercise by alternating arms. If one side is injured and the other is not, this may be a good strategy as the injured side may not be able to lift as high.

    Treatments for a Torn Rotator Cuff

    • Physical therapy, medications that are anti-inflammatories, and cortisone injections can all help manage and treat rotator cuff injuries. Anti-inflammatories can assist in managing pain for short periods, but cortisone shots are sometimes needed after an injury and at the beginning of physical therapy to allow the patient to proceed with the exercises their physical therapist prescribes. Cortisone shots are only a short-term solution for the pain.