Strength Exercises for a Torn Rotator Cuff

You can heal a rotator cuff injury with self-care measures or exercise therapy 50 percent of the time using exercises to strengthen the muscles in your shoulder, according to the Mayo Clinic. Stretch your arms and shoulders before doing the exercises. They should not cause pain, so stop if you feel pain during an exercise. After doing a few exercises, place ice on your shoulder for about 20 minutes. In many cases your rotator cuff muscles will soon become stronger and return to normal.

  1. Exercise One

    • Lie on your stomach on a surface several feet off the ground, such as a bed, for this exercise from familydoctor.org. Put one arm off the side of the surface at shoulder level with your elbow bent at a 90-degree angle and your hand down. Keep your elbow bent and raise your hand slowly. Stop when your hand is level with your shoulder. Lower your hand slowly. Repeat the exercise several times.

    Exercise Two

    • Lie on the floor on your side with a rolled-up towel under your armpit to do this exercise, also from familydoctor.org. Reach that arm along the floor above your head, stretching it. Your other arm is at your side with your elbow bent at a 90-degree angle and your forearm resting against your chest. Raise your forearm until it is at shoulder level. This looks similar to a tennis backhand swing. Slowly lower the arm. Repeat the exercise and switch arms.

    Exercise Three

    • Lie on your right side on top of a raised surface. Keep the left arm along the upper side of your body. Bend your right elbow to 90-degree angle. Keep the right forearm resting on the surface. Raise your right forearm up to your chest. This looks like a tennis forehand swing. Lower the forearm slowly. Repeat the exercise and switch.

    Exercise Four

    • Stand with your right arm to the front and side of your body with your thumb down. Raise your right arm to a 45-degree angle. Slowly lower your arm. Repeat and switch arms.