What can I do for my rotator cuff?
Author: Vanessa and Di-Chou
The Rotator cuff is a group of four muscles that originate from the shoulder blade (scapula) and keeps the upper arm bone (humerus) firmly within the shallow socket of the shoulder.
One in five people in their lifetime have torn rotator cuff muscles with only 1/3 of those people being symptomatic.
Listed below are some common rotator cuff exercises that you can do at home to help with your pain and improve your shoulder function. Please note these are generic exercises and for a more individualised and comprehensive assessment and management of your condition, please book in with one of our friendly physiotherapists at Preston Physiotherapy .
1. Pendulum Exercise ( A gentle passive movement that uses gravity and momentum to reduce your pain and stiffness and improve your range of movement)
Either sitting and leaning to the side or standing and leaning forwards supporting yourself, let your arm hang heavy and gently swing it forwards and backwards, side to side or in circles.
2. Doorway stretch (Improves your posture and shoulder mobility by targeting tight shoulder muscles)
Stand in a doorway and place your forearm on the frame. Step forwards without twisting your body to stretch your chest and front of your shoulder. Hold for 15 seconds then return to the start position. Repeat on the other side.
3. Scapula Squeezes (Improves your posture by strengthening the upper and mid back muscles)
Either sitting, standing or lying on your stomach, gently squeeze your shoulder blades together then return to the start position.
4. Band Pull Apart/External Rotation (Improves shoulder stability by strengthening the rotator cuff muscles)
Hold a band with both hands with elbows bent at 90 degrees by your side. With one arm, pull the band out keeping your elbow by your side. Return to the start position and repeat on the other side.
All of these exercises can be performed daily. This is general advice only, please consult a physiotherapist for specific advice.