Exercises for a Tear in a Rotator Cuff

By Steve Silverman

The rotator cuff is a group of four muscles that surround the shoulder socket. They are on the small side and they can be torn or damaged over time or through an incorrect movement. Rotator cuff surgery is a long and costly procedure that keeps the patient out of action and being forced to rest for 4 months or longer. Rotator cuff injuries can often be treated through exercise that help build up the torn muscles.

Core Stretch

Sit on an excerise ball and find your balance point. Take a 24-inch exercise band and hold it at shoulder height. Pull with both hands for 5 seconds and then return it to its original position. Repeat this exercise 10 times, take a 1-minute break and do another set.

Arm Curls

Take two 5-lb. dumbbells and hold them with your arms extended down to the floor. Bring them up to shoulder height and then return to the original position. Repeat this exercise 10 times, take a 30-second break and do another set.

Isometric Exercises

Stand up straight and hold your hands together in front of your with your palms touching each other. Push in with each hand for 10 seconds. Relax for 5 seconds and then repeat. Do this exercise 10 times.

Change the position of your hands so that your fingers on your right hand are hooked into your fingers on the left hand. Pull with each arm for a count of 10 seconds. Take a 5-second break and then repeat. Do this exercise 10 times.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.


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