Rotator Cuff Exercises for a Torn Rotator Cup

By Steve Silverman

Exercise is always the first option when the muscles around the rotator cuff are injured or torn. In many cases, exercises are sufficient to promote healing and help the shoulder get stronger and more functional. This is always a superior alternative to surgery, which requires a long period of rest followed by a longer period of rehabilitation.

Band Stretching

Take a 24-inch stretching rubber band and hold it in front of your chest with your arms extended. Pull out with both arms and stretch the band for 5 seconds before returning it to its original position. Repeat this stretch 10 times.

Shoulder Shrugs

Stand with your arms straight down at your sides, holding 3-lb. weights. Shrug your shoulders up and hold the position for a count of three. Release the shrug and return your arms to their original position. Repeat 10 times. Take a 30-second break and do another set.

Bench Press

Lay down on a bench or a hard floor with your stomach pointed to the ceiling. Grab a golf club and hold it as if it were a barbell that you were about to lift. Now press the golf club up and hold it for a count of two. Return and repeat this lift 10 times.

Even though the golf club has little weight, the lifting motion can help your torn rotator cuff.

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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