Torn Rotator Cuff Rehabilitation Exercises to Do at Home

By Steve Silverman

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The rotator cuff is a series of four muscles that helps the ball and socket joint called the shoulder to do its job. Many times, one or two of those muscles will get torn slightly. When that happens, those muscles can be rebuilt through exercise. Surgery is a last resort if exercise and therapy do not work. The rotator cuff muscles are relatively small and many exercises can be done at home.

Sweeping Exercise

Take a common broom and sweep the floor. Use a normal sweeping motion, making sure to go at least 6 inches to the left and then 6 inches to the right. Do this for 60 seconds at a time and then take a break. Then repeat the exercise. Yes, you can actually clean your floor as you sweep.

Shoulder Shrugs

Hold a 5-lb. weight in each hand, with arms extended down each leg. Grip the weight firmly. Shrug your shoulders up and hold the position for 3 seconds. Return to the original position and repeat this 10 times. Take a 30-second break and then repeat the set.

Rubber Band Stretch

Take a 24-inch rubber band and hold it directly in front of your chest with both hands. Stretch the bands as you pull outward with both hands. Hold for 3 seconds and return to the original position. Repeat this 10 times, take a 30-second break and do another set.

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.