Exercises for rotator cuff tears

Exercises for rotator cuff tears

Rotator cuff refers to the set of muscles that keep the shoulder in the ball and socket joint. This set of muscles also enables the seamless movement of the shoulder. 

 

The problem occurs when one of the tendons gets torn. When the tear leads to complete detachment from the bone, it is referred to as a full-thickness tear. If the bone is not completely detached, it leads to a partial tear.  

 

Rotator cuff tears may lead to pain in some people; however, some may not experience any. However, the performance of the arm is impaired; from the mundane tasks like brushing your hair, to weightbearing ones, all get affected as a result. 

 

Symptoms of rotator cuff tears include pain, that might later on not even go away with pain medication as well. The pain accompanies the movements associated with the shoulder. There is also weakness in lifting and moving the arm. If you are experiencing these symptoms, then you should consult an Orthopedic Surgeon for treatment. 

 

Exercising for torn rotator cuff

The treatment for rotator cuff tears includes rest, injections, and pain killers. Physical therapy may also help. These exercises may be done at the discretion of a doctor. 

 

Initially, the exercises are aimed at increasing the range of motion. Once that is sorted, exercises are then aimed at strengthening the shoulder. Building muscles helps in providing support to the injured area. 

 

Increasing range of motion 

Following exercises can help you increase your range of motion: 

 

Bent-arm stretch 

To do this stretch, lie down on the floor. Then bend your elbows at a 90-degree angle, so your hands are hovering over you. 

 

Then hold a rod or something similar in your hands and reach overhead. Your goal is to touch the floor, but if you cannot, that’s not an issue since the goal is to aid in the movement. Do this at least five times. 

 

Over-your-head stretch 

As the name suggests, the purpose of the name is to increase the overhead motion. To do this, lie down on a flat surface. Then, grip a rod or something similar, near your hips. Then, stretch out your arms in front of you, and reach overhead. 

 

The goal is to go behind your head, on the floor, but go as far as you are comfortable. Return to the original position and repeat it five times.  

 

Up-the-back stretch 

The goal of this stretch is to unable to reach behind you. To do this stretch, stand straight, keep your arms straight by your side. Keep a rod or something similar behind you. Then, start to move your arms up to your back. Go as far as you can. Continue with 5 reps of this stretch. 

 

Increasing strength 

Following exercises are good for building muscles and improving the strength of the muscles: 

 

Wind flap 

This is a progressive exercise; start off slow and then use weights to build strength. To do this exercise, lay on your side, with a good shoulder bearing your weight. Rest the arm with the injured shoulder on your body, with your elbow at 90-degree. 

 

Then, raise your arm, whilst maintaining the bend in your elbow. Move your arm then to the initial position. Repeat 10 times. 

 

V arm raise 

To do this exercise, stand up straight. Then, stretch out your arms in front of you, and join your hands. This will then make the V shape, after which the exercise has been named. Then, raise your arms towards the sky. Gently bring the arm to the starting position. Repeat 5 times.  

 

If you can, and after you have had sufficient practice, you can also add weights to it. 

 

Caution 

When doing these exercises, it is pertinent that you be safe. The purpose is to build muscle, and not to increase the tear or cause more injury. If you experience pain after doing these exercises, then you should consult the Best Orthopedic Surgeon in Multan.