Austin is full of active people who love to play golf, swing a tennis racket, or maybe bought into the pickle ball craze, however, it is difficult to perform any of these actions with damaged or limited range in the shoulder. Rotator cuff injuries can be very painful and limiting, but there are specific exercises that can help to correct the problem. Before starting any exercise program, it’s important to consult with a healthcare professional, such as a physical therapist or a corrective exercise personal trainer, to determine the best exercises for your particular injury and to ensure that you are performing the exercises correctly. Here are some exercises that are commonly used to correct rotator cuff injuries:
- Pendulum swings: Stand with your feet shoulder-width apart, and bend forward at the waist so that your injured arm is hanging down towards the floor. Gently swing your arm in small circles, letting the momentum of the swing move your arm. Gradually increase the size of the circles. Repeat for 10 to 15 circles in each direction.
- External rotation: Sit in a chair with your feet flat on the floor. Hold a light dumbbell in your injured hand, with your elbow bent to 90 degrees and your forearm resting against your stomach. Rotate your forearm outwards, keeping your elbow tight against your body. Repeat for 10 to 15 repetitions.
- Internal rotation: Sit in a chair with your feet flat on the floor. Hold a light dumbbell in your injured hand, with your elbow bent to 90 degrees and your forearm resting against your stomach. Rotate your forearm inwards, keeping your elbow tight against your body. Repeat for 10 to 15 repetitions.
- Scapular retraction: Lie face down on a bench or table with your arms hanging down towards the floor. Squeeze your shoulder blades together, and lift your arms towards the ceiling. Hold for a few seconds, and then lower your arms back down. Repeat for 10 to 15 repetitions.
- Wall slides: Stand with your back against a wall, with your arms at your sides and your elbows bent to 90 degrees. Slowly slide your arms up the wall, keeping your elbows and hands in contact with the wall. When you reach as high as you can comfortably go, slide your arms back down. Repeat for 10 to 15 repetitions.
These exercises can help to strengthen the rotator cuff muscles and improve the range of motion. It’s important to start with light weights and low repetitions and gradually increase as your strength improves. If you experience pain or discomfort during any of these exercises, stop immediately and consult with a corrective exercise personal trainer. Keep in mind that you can improve recovery time, reduce pain and reduce time waste if you reach out to our Corrective Fitness Professionals like those here at RX Fit.
