Having a rotator cuff tear can be painful and debilitating. It is a common injury among athletes and people who engage in activities that involve repetitive arm motions, such as tennis, swimming, weight lifting, and painting. A rotator cuff tear occurs when one or more of the four tendons in the shoulder joint tear. This injury can cause a decrease in range of motion and weakness in the shoulder. However, there are exercises you can do to help rehabilitate your rotator cuff tear and alleviate pain.
Range of Motion Exercises
Range of motion exercises are essential for maintaining mobility and flexibility in your shoulder joint. These exercises include pendulum swings, finger walks, and wall slides. Pendulum swings involve gently moving your arm in circles while standing and bent over. Finger walks involve walking your fingers up a wall while standing to stretch your shoulder. Wall slides are when you slowly slide your arms up a wall and then down again.
Strengthening Exercises
Strengthening exercises can help rehabilitate your rotator cuff tear by rebuilding muscle strength. These exercises include external and internal rotations using weights or resistance bands. The external rotation involves holding a weight or resistance band in one hand and raising it away from your body, with your elbow bent at a 90-degree angle. The internal rotation is the opposite movement of the external rotation, where you hold a weight or resistance band and bring it towards your body.
Posture and Alignment Exercises
Improving your posture and alignment can help reduce stress on your shoulder and improve overall shoulder function. Exercises to improve posture and alignment include shoulder blade squeezes and neck stretches. Shoulder blade squeezes involve squeezing your shoulder blades together and holding for a few seconds, then relaxing. Neck stretches can involve tilting your head to the side and holding for several seconds.
Core Exercises
Core exercises can also help in rehabilitating your rotator cuff tear. These exercises include planks, side planks, and bird dogs. Planks involve holding a push-up position for about 30 seconds or more to strengthen your core muscles. Side planks involve the same movement but on one side only. Bird dogs involve getting on your hands and knees and extending one arm and the opposite leg.
Rhythmic Stabilization Exercises
Rhythmic stabilization exercises can help improve shoulder stability and control. These exercises involve holding a resistance band or ball and performing movements that challenge your shoulder stability, such as rotations or reaching.
While a rotator cuff tear can cause discomfort, there are exercises you can do to improve your shoulder’s range of motion, strengthen your muscles, improve your posture, stabilize your shoulder, and help rehabilitate your rotator cuff tear. Remember to consult with a physiotherapist or chiropractor before starting any exercise regimen to ensure you are doing the exercises correctly and safely. With patience and persistence, you can relieve pain and regain function in your shoulder.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Evelyn Merriman, BKin, RKin, or another Kitchener Kinesiologist at CARESPACE. We are happy to listen and are here to help!
