The best way to keep from further injuring your rotator cuff, and to help it heal faster if you’ve already hurt it, is to perform specific strengthening and stretching exercises for the muscles that make up the rotator cuff. These are the muscles responsible for giving your shoulder flexibility and strength. This list of exercises and stretches will get your rotator cuff back into shape faster than if you just rested on the injury without doing any physical therapy or rehabilitation exercises at all!
Shoulder Raises
Lie on your back with your arms at your sides. Raise both of your arms up towards the ceiling, rotating them so that they are pointing to the ceiling. Hold this position for 3-5 seconds before lowering them back to the starting position. Repeat 10-15 times. This exercise should be performed three times a day, but only if it does not cause pain or discomfort in the shoulder or arm muscles. Perform this exercise at least once a day as a way of preventing rotator cuff injury.
Prone Horizontal Abduction
Starting in a prone position, with a towel under the shoulder, raise your arms over your head. Extend one arm behind you so that it is parallel to the ground, keeping your elbow straight. With the other arm, bring it up in front of you so that it is parallel to the ground, keeping your elbow straight. Hold this stretch for 30 seconds and then repeat on the other side.
Prone Adduction (seven sentences)
Starting in a prone position with a towel under the shoulder, bend one arm behind you so that it is parallel to the ground with your elbow bent at 90 degrees. With your other hand, reach around behind and grab onto that elbow with straight fingers pointing back towards you until you feel a stretch in your chest or armpit.
Prone Deltoid Retraction with External Rotation
#5 Prone Deltoid Retraction with External Rotation
This exercise strengthens the rotator cuff muscles while stretching the front of the shoulder. It can be done on a table, bed, or floor by lying down on your stomach with your arms outstretched in front of you. The arm that is being stretched should be kept straight, and you should push it toward the ground. Hold this position for about ten seconds before switching to the other arm. Perform one set of five repetitions per side (10 total).
Prone Internal Rotation/Rear Delt Flyes
If you are suffering from a rotator cuff injury, Dr. Rajeev Kumar Singh at Sai Health Care Wellness Centre recommends the prone internal rotation exercise (read more here). This is one of the best exercises to do if you’re recovering from a shoulder injury, says Dr. Singh. It’s important to stretch the muscles on your back as well as those in your shoulder. This is often used in conjunction with other exercises recommended by Dr. Singh, such as rear delt flyes (read more here).
Band Pullaparts
This exercise stretches the muscles around your shoulder. Starting in a standing position, put your left arm behind your back, with the palm of your hand facing upwards. Grab onto the fingers of your right hand with your left hand, then pull them apart to stretch out the muscles on the top side of your shoulder. Hold this position until you feel a stretch in your shoulder and then switch sides.
Wall Slides with External Rotation
Wall Slides are a great exercise to strengthen the muscles in the shoulder and prevent your rotator cuff from becoming tight. Start by standing against a wall with one foot in front of the other, then slide down until your back is flat against the wall. Hold for 30 seconds, then switch sides.
Seated Forward Flexion-Extension Over a Foam Roller
Using a foam roller can provide relief from shoulder pain and improve muscle strength by stretching the muscles. The forward flexion-extension exercise is a great way to strengthen the muscles with a foam roller. Sit on top of the foam roller with your back straight, arms extended in front of you, palms down and elbows at a 90-degree angle.
Slowly lean forward until your body is parallel to the ground. In this position, you should feel tension on your arms as they extend over the top of the foam roller. Hold this position for five seconds before slowly leaning back up to sit. You should repeat this stretch ten times per set.
Standing Cable Rear Deltoid Extension
For this stretch, you will need a cable machine. Stand upright, facing away from the machine. Grasp the handle with one hand (right or left). Keep your arm straight out to the side and hold onto the top of a chair with your other hand for balance. With your elbow at a 90-degree angle, pull down on the cable handle until you feel the tension in your deltoid muscle. Hold this position for 20 seconds, then release. Repeat three times on each side. Dr. Rajeev Kumar Singh Patna recommends holding this stretch for up to 20 seconds on each side if you have never had any problems with your rotator cuff before; otherwise, it’s best to stretch only as long as it feels good without pain.
Plank on Forearms and Toes (Floor Bridge with Leg Lift Variation)
This exercise strengthens the back muscles, stabilizes the core muscles, stretches the chest and shoulder muscles, strengthens the upper arm muscles, and stretches the hamstring muscles. To start this exercise, position yourself on your hands and toes with your legs extended behind you. Raise one leg so that both feet are off of the ground. Hold this pose for a few seconds before lowering it back down. Repeat on another side.
Supine Extension – Shoulder Blade Squeezes with Band
In supine extension, place a resistance band just below the iliac crest (hipbone) and hold each end of the band in both hands. Extend your arms overhead to stretch your shoulder blades away from your spine. Squeeze shoulder blades together as if you are trying to touch them or make a figure 8 shape with your hands. Hold for 30 seconds, then release arms back down to starting position. Repeat 5-10 times.