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Shoulder Exercises for Rotator Cuff Injuries

Physical Therapist helping Lady in Shoulder Exercise

The rotator cuff is one of the most commonly injured shoulder parts due to its anatomy and range of motion. It can get injured from playing sports, lifting heavy objects, or even just doing everyday activities. When you sustain an injury, moving your shoulder the same way as before can be difficult. However, with the right exercises and stretches, you can help strengthen and restore movement in your rotator cuff.

Let’s talk about seven easy exercises you can do to help you recover from these injuries and where you can go for excellent physical therapy in Jacksonville, FL.

1. External Rotation

  • With your elbow against your side, hold light weights or a resistance band in your hand.
  • Slowly rotate your arm outward, away from the body, and then back to its starting position.
  • Repeat the movement 10-15 times for three sets.

2. Internal Rotation

  • Much like external rotation, hold light weights or a resistance band in your hand with your elbow against your side.
  • Slowly rotate your arm inward toward the body.
  • Again, repeat the movement 10-15 times for three sets.

3. Scaption

  • In this exercise, you’ll begin with your arms out to the sides and palms facing up.
  • Hold light weights or a resistance band in each hand.
  • Slowly raise both arms up slightly higher than shoulder height, out to your sides.
  • Return your arms back to the starting position.
  • Repeat the motion 10-15 times for three sets.

4. Isometric External Rotation

  • In this exercise, you’ll again begin with your elbow against your side.
  • However, you’ll use only your arm muscles instead of using a weight or band.
  • Press outward and then back to your body.
  • Hold this position for a count of five seconds, then release.
  • Repeat the exercise 10-15 times for three sets.

5. Lateral Flexion

  • You’ll be using the same starting position as with the scaption.
  • But instead of raising your arms above shoulder height, you will laterally flex your shoulder.
  • Bring both of your arms up to ear level and then back down.
  • Repeat the exercise 10-15 times for three sets.

6. Shoulder Extension

  • Begin by standing tall.
  • While keeping your arms slightly bent, slowly raise them back until they are straight.
  • Then, return to your starting position.
  • Repeat the activity 10-15 times for three sets.

7. Arm Circles

  • Start with your arms out to the sides and your palms facing down.
  • Begin making circles with your arms in a forward motion.
  • Make sure to keep your arms as straight as possible throughout the exercise.
  • Repeat it 10-15 times for three sets.

Tips for Recovery

When you try the exercises, make sure to do them slowly and with control to avoid further injury. It’s also important to keep your back straight and avoid any jerking, as this can cause more harm than good.

Start with light weights or bands and gradually increase the weight as your shoulder strengthens.

Finally, stop immediately if you feel any pain during these exercises.

Remember, recovery from rotator cuff injuries take time and patience. If you follow these exercises and tips, you should start to see improvement in your shoulder’s range of motion. You’ll be back to full strength with dedication and consistency before you know it.

When to Seek Physical Therapy Services

Are you having difficulty with the exercises or don’t see improvement after a few weeks? It may be time to seek physical therapy services.

A licensed physical therapist can assess and create an individualized plan tailored to your needs. With this program, they can help you get back on track.

It’s important to note that everyone is different, and you should consult your provider before starting any new exercise routine.

Your therapist will assess your shoulder’s range of motion, strength, and function. They will then work with you to design an individualized plan that is appropriate for you.

This program may include specific exercises and stretches as well as manual therapy techniques to help do the following:

  • Decrease pain
  • Improve mobility
  • Restore proper shoulder movement

Your physical therapist can also provide home exercises for you to do between visits.

Rotator Cuff Physical Therapy in Jacksonville, FL

Are you looking for rotator cuff physical therapy in Jacksonville, FL? The experienced and certified physical therapists at H2 Health have you covered. With over 135 facilities in the United States, we will ensure you get the best care you need. Our physical therapists are not only licensed and experienced but also provide compassionate treatment. Among the many services we provide are occupational therapy, speech therapy, balance and dizziness therapy, wellness and fitness programs, and more.

To know more about our services, call our helpful staff today at (800) 699-9395. You can also schedule a visit with us through our convenient online request form.

We look forward to helping you recover from your injury!