A rotator cuff tear is a rip in the group of muscles and tendons in your shoulder that help you raise and move your arm in different directions. It can occur due to a fall (acute injury) or degeneration (chronic injury).
Most cases of rotator cuff tears respond well to physical therapy –and often, it is all that is necessary to facilitate a successful recovery. If you have suffered a small- or medium-sized rotator cuff tear, your orthopedic doctor may refer you to see a physical therapist, who will devise a treatment plan aimed at helping you regain the normal function and range of motion of your shoulder. Your PT program will likely incorporate a combination of exercises and therapeutic modalities (e.g., massage therapy, ice and heat therapy, etc.).
In this blog, you’ll learn about some of the exercises your PT may recommend to help with your rotator cuff tear. Check them out below.
Over-the-Head Stretch
This stretch helps you regain the flexibility necessary for lifting things over your head, like putting a box on the top of a shelf. You need a cane or a rod for this stretch.
You start by lying on your back, grasping the cane in both hands with the cane resting over your hips. Keeping your arms straight, you then slowly raise the cane up and over your head, keeping it level with the floor. Ideally, the cane should touch the floor above your head, but it is important to reach up over your head as far as possible. After that, bring the cane back down to your hips, and repeat this motion five times.
Up-Your-Back Stretch
This stretch improves your ability to reach things behind you or scratch your own back.
Standing with your arms at your side, you hold the cane in the hand connected to your injured shoulder. Put your arm behind you so that the cane or your hand is touching your lower back or butt. Slowly, you then slide the cane up your back and bend your elbow while you do so to get your hand as high up your back as is comfortable. Reverse the movement and return your hand to your side. Repeat this exercise five times.
Standing Shoulder Row
This exercise engages the muscles of the rotator cuff, thereby improving their strength. You need a rubber exercise band for this exercise, and you’ll attach it to a door to utilize the tension in the round. You want to place the band so that it is at the height of your belly button when you are standing.
To start, hold the band in both hands and walk back until there is a slight tension in the band and your elbows are straight. Then, pull the band toward you by bending your elbows and squeezing your shoulder blades together. Make sure to keep your elbows by your sides as you do this exercise and try to get your elbows to a 90-degree bend, keeping your forearms parallel with the floor. Once your elbows are bent as far as you can get them, slowly and with control return to the starting position. Repeat this exercise five times.
Wing Flap
This is a simple exercise that directly engages arm rotation.
To perform this exercise, you need to lie on the floor on your uninjured shoulder, so that your injured shoulder is free to move. Put your arm at your side and bend it at the elbow so that your hand is parallel to the floor and your elbow is at your side. Then, rotate your arm towards the ceiling but be careful not to go more than 60 degrees from the floor. Bring your arm back down to the starting position, then repeat this exercise ten times.
Shoulder Surgeon Near Me in Carmel, Indiana
At Total Shoulder, LLC, Dr. Stephen Jacobsen, our board-certified orthopedic shoulder surgeon, is renowned for delivering exceptional outcomes for the gamut of shoulder problems – including rotator cuff tears. No matter the complexity of your injury, you can count on Dr. Jacobsen to help you bounce back to doing the things you love!
Book your visit with Dr. Jacobsen today. Call us at 317-705-4392, or simply request an appointment here.
