A Brief Note On Torn Rotator Cuff Exercises
Torn Rotator Cuff Exercises
The group of muscles around your shoulder that are attached by tendons to the joint allows your arm to move and keeps the shoulder stable. These muscles and tendons form the rotator cuff. Injury to the tendons may cause swelling and pain due to rotator cuff tendinitis, or a rotator cuff tear, which is often associated with injury or overuse. Torn rotator cuff exercises can help improve your symptoms and restore shoulder joint function.
Part 1: Torn Rotator Cuff Exercises
Rotator cuff injuries often lead to severe pain, stiffness, and weakness of the shoulder. To achieve recovery of function after healing, you have to do some rotator cuff injury exercises to make your muscles stronger and your joint more flexible.
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Place the unaffected hand on the affected elbow, but maintain your body position. Hold for 5-8 seconds. Put back the hand to the ground and pause for 3-5 seconds. Do this also for the other side, using 5-8 repetitions on each side. You will feel the arm that holds the body up as well as your trunk.
Outward rotation exercise
While holding your arms close to the sides, bend your elbows 90 °. Hold each end of a Theraband® (or other rubber band) with your hands and rotate the affected arm outward about two to three inches. Squeeze your shoulder blades down and back during this exercise. Hold the position for five seconds. Repeat 10 - 15 times.
Do this exercise through all ranges of motion without pain.
Inward rotation exercise
While holding your arms close to the sides, bend your elbows 90°. Hook a Theraband® or other rubber band onto a door handle. Grasp the other end with one hand. Rotate the forearm towards your body about two to three inches so that your forearm swings like a door. Hold the position for five seconds. Repeat 10 - 15 times.
Abduction exercise
With your elbows bent 90°, place a rubber band near the elbows and squeeze your shoulder blades down and backwards. Lift your arms four to five inches away from your body and hold for five seconds. Avoid shrugging your shoulders. Repeat 10 -15
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