About Rotator Cuff Physical Therapy Exercises
A Rotator Cuff Ailment
Rotator Cuff Physical Therapy Exercises, Athletes and sports fans alike are well aware that shoulder injuries may be life-altering for both. They can be excruciatingly painful, restricting, and time-consuming to recover from as well.
The four muscles that make up the rotator cuff support and move the shoulder. WebPT co-founder Heidi Jannenga recommends visualizing the head of the arm bone as a golf ball, and also the shoulder blade area as a golf tee, in order to alleviate pain. It’s like a glove that allows the ball to spin & roll while it’s still on the tee, she explains.
Impingements And Rips Are The Most Prevalent Rotator Cuff Ailments
Rotator cuff impingement occurs when the muscle that connects the arm to the shoulder becomes swollen and cramped. One of the most common causes of edema is a strained muscle or another overuse injury, such as a bone spur. Rotator cuff tears occur when a tendon or muscle in the rotator cuff tears. Surgery is not necessary for the majority of tears.
Injuries to the rotator cuff occur frequently as a result of overuse of the arm in repetitive overhead movements. Baseball pitchers, for example, are prone to shoulder problems because of this. Traumatic injuries like falling on your arm can also result in pain and swelling. A rotator cuff injury is more likely to occur as we get older because of the wear and stress on our muscles and joints.
After An Injury, What Should I Do?
Immediately following an injury, try the “RICE” method: Pain and swelling can be reduced by using a combination of rest, cold, compression, and elevation. After the swelling subsides and your arm is no longer painful to move, specific exercises can help you heal and prevent complications like “frozen shoulder” or a loss of range of motion. Included in this set of workouts are:
- Stretched-out hallway
- Rotating the body from the side
- Rows that rise to a point of descent
- The inverse fly
- Pulling a lawnmower
External Rotation While Lying On Your Side
On the side that is opposite from the wounded arm, take a comfortable position. Rest your damaged arm’s elbow on its side with the elbow bent to 90 degrees. Your forearm should rest across your abdomen while you’re seated or lying in a chair.
Slowly elevate a light dumbbell toward the ceiling while holding your elbow against your side on the afflicted side. If your arm starts to hurt, you should stop rotating it.
Return to the starting position with your arm down after a few seconds of holding the dumbbell up. Up to three times a day, perform three sets of ten reps. It’s time to move on to 20 reps when 10 becomes too easy.
Inverted Rows: Rotator Cuff Physical Therapy Exercises
Connect a resistance band to a sturdy object that is at least shoulder height and secure it in place. Make sure it’s tight enough so that if you tug on it, it doesn’t come undone.
Sit with your back against a wall and raise the knee of the arm that is hurting you. Ensure that your body & lowered knee are perfectly aligned.. As you elevate your knee, place your other hand on it.
As you grip the band tightly with your arm outstretched, slowly bring your elbow toward your body while maintaining a straight line. While pulling, keep your back straight & your shoulder blades squeezed together and down. Your arm should not be twisted or moved in any way by your body. Repeat three sets of ten times, going back to the beginning each time.
Fly In The Other Direction
Take a wide stance, but try to maintain a modest bending of the knees. You should maintain a straight back while bending slightly forward at the waist. Extend your arms & raise them away from your body while holding a little weight in each hand.
Avoid tenseness in the elbow. While doing this, tighten the muscles between your shoulder blades. Keep your hands below your shoulders at all times. Start over and complete three sets of ten repetitions.
The Mower’s Draw Cord
As you stand, keep your feet about shoulder-width apart. One end of a resistance band should be placed under the affected arm’s foot. Hold the band diagonally across your body with the damaged arm.
Maintain a small bending of the waist with the band in the hand parallel to the opposing knee while holding it with your other hip and without locking your knees.
To mimic starting a lawnmower, bend your knees and straighten your back as if starting it in slow-motion. Squeeze your shoulder blades together as you stand, keeping your shoulders relaxed. Continue with 3 sets of 10.