Torn Rotator Cuff Rehabilitation Exercises

By Jackson Lewis

Article Image
Your rotator cuff consists of the four muscles and tendons that are at the top of your upper arm bone and hold it in your shoulder joint. When you have torn your rotator cuff and undergone surgery to repair the tear, it can take almost a year in some cases to fully return to your previous form. Sticking to a consistent rehabilitation plan over the course of the year will help ensure that you regain as much as your previous form as possible for your individual condition. The key to rehabilitating your rotator cuff is to remember that if any exercise hurts, stop doing it immediately.

Arm Lifts

You will need 2, 3 and 5 lb. dumbells for this exercise. To get started, stand erect with your feet shoulder-width apart holding a dumbell in each hand. Raise one of your arms in front of your torso with the arm held rigid to your shoulder height. Rotate your hand inwards until your hand's thumb is pointing downwards. Once it is, lower the dumbell until your hand touches your thigh. Repeat for 12 repetitions, switch arms, and repeat. You will do a total of two sets of 12 repetitions for each arm.

Cable Pulls for the Exterior Rotator Cuff Muscles

Setup the cable pulley machine so that the pulley and handle are at the height of your elbow. Set the weight to between 5 and 15 lbs. and go light when you are first starting out. Stand with your right side to the machine and grab the handle with your left hand. Keeping your elbow touching your ribcage, move your body away from the machine until there is no more slack in the cable. Rotate your left arm away from the machine until your knuckles are pointing away from the machine. You will do two sets of 12 repetitions per arm.

Interior Rotator Cuff Muscle Cable Pulls

Turn your body so your right should is towards the machine. Put your elbow on your ribcage. Bend your elbow with your knuckles point forward and your palm pointing away from the machine. Then, rotate your upper arm inwards to lift the weight until the inside of your forearm is touching your stomach.Keep in mind that 15 to 20 lbs. is a good weight to start with for this exercise. You will do two sets of 12 repetitions for each arm.

Resources

About the Author

Based in Memphis, Jackson Lewis has been writing on technology-related material for 10 years with a recent emphasis on golf and other sports. He has been freelance writing for Demand Media since 2008. Lewis holds a Master of Science in computer science from the United States Naval Postgraduate School.