Rotator Cuff Shoulder Exercises

By Patrick Cameron
Simple and easy exercises help rehabilitate shoulder injuries.
Simple and easy exercises help rehabilitate shoulder injuries.

A rotator cuff injury can be a very painful experience. Surgery may be an option for treating the condition. However, if you decide that maybe all your rotator cuff needs is a little strengthening, here are some exercises that you can do to put some power into your shoulder.

Resistance Bands

Resistance bands are great for low impact work on your shoulder. You can vary the tension by getting different strength bands (yellow is the thinnest, blue or black being the heaviest). With resistance bands, you can exercise just by tying one to a door knob and doing a variety of pulling movements with your arm and shoulder. Resistance bands are also good for maximizing time in the car. Simply tie one around your headrest and, if you want, the under wiring of your seat, and you can use drive time to do lat pulls, curls and flys.

Free Weights

Free weights require a bit more exertion than resistance bands, but they make up for it in the amount of musculature you can build in a short amount of time. Exercises like flys and shoulder presses are great for building a good solid surrounding of muscle to help with a rotator cuff injury. To do a press, put the dumbbell in one hand (if you have two dumbbells, you can put one in either hand) and with your knuckles facing out, push your arms up and extend them over your head. With flys, you simply hold the dumbbells with arms down and slowly raise your arms out to your side.

Isometrics

If you have no equipment, there are a lot of other things that you can do to exercise your shoulder and minimize a rotator cuff injury. Push-ups are perfect for isolating the shoulder. You can also do some general flexing exercises with your shoulder. To do this, flex the shoulder muscles and hold them for about 15 seconds. Then let them rest for 10 seconds. Do about 10 sets in varying positions to build up muscle strength and tone.

About the Author

Patrick Cameron is a freelance writer with 10 years of diverse experience in consumer goods branding, promotions and retail communications. He works out of his home in Denver, Colo. He received his Bachelor of Arts in mass communication from the University of Minnesota.

Photo Credits

  • Stockbyte/Stockbyte/Getty Images
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