4 rotator cuff physical therapy exercises

As a major part of your shoulder, your rotator cuff goes through a lot of wear and tear. From playing sports to reaching high shelves, you put your rotator cuff through a lot on a daily basis. So when your rotator cuff is injured, it can interfere with your quality of life.

Physical therapy is an effective way to treat rotator cuff injuries, and one of the best ways to improve an injured rotator cuff is with physical therapy exercises. But what types of exercises can you anticipate the therapist recommending? That’s what we’re here to answer.

Read on to learn about the basics of rotator cuff injuries, how physical therapy can benefit a rotator cuff issue and exercises that can help restore its overall quality after an injury.

The basics of rotator cuff injuries

The rotator cuff is a group of tendons and muscles that cover your shoulder joint and keep your upper arm bone, known as the humerus, in the shoulder socket. It keeps the shoulder joint stabilized so that you can lift and rotate your arm. It’s common for the rotator cuff to be damaged due to gradual degeneration from repetitive movements as well as an accident or fall. 

An injury to the area often refers to a rotator cuff tear, which means that the tendon attached to the humerus has been impaired. A partial tear means that the tendon has been thinned, while a full-thickness tear means that it has completely separated from the humerus.

Another common rotator cuff issue is tendinitis, or impingement syndrome, which refers to inflammation of the rotator cuff tendons. Just like a tear, tendinitis can stem from injury or overuse, and results in swelling of the tendons as well as the surrounding bursae. A bursa is a fluid-filled sac that cushions the joints. 

Symptoms of a rotator cuff injury include:

• Pain that worsens with movement/activity.
• Weakness.
• Decreased range of motion.

Physical therapy benefits for rotator cuff injuries

Shoulder pain and injuries are some of the most common reasons that people seek out physical therapy. Physical therapy can not only help alleviate the pain that stems from a rotator cuff injury, but it can also help restore strength, mobility and flexibility.

Physical therapy benefits for rotator cuff injuries include:

• Reducing pain.
• Increasing strength.
• Restoring range of motion.
• Improving posture.
• Reconditioning the shoulder joint for daily activities.

4 rotator cuff exercises recommended by physical therapists

Physical therapy for a rotator cuff injury will often include exercises that will help improve its range of motion, strength and flexibility after sustaining an injury. 

There are several exercises that a physical therapist may walk you through during a session to help restore your rotator cuff’s overall quality of movement so that you can get back to your daily activities. While some of the exercises are focused on strengthening the rotator cuff, there are also stretches to improve its flexibility. They may require additional equipment, such as a resistance band or dumbbells.

Your therapist will tell you how many repetitions to do for each exercise and how many sets to complete.

Four rotator cuff physical therapy exercises are:

• Internal rotation — Take a resistance or stretch band and tie the ends together so it forms a loop. Put the loop around a sturdy object, like a doorknob. Stand off to the side of the band while holding it with the hand that’s on the same side as your injured rotator cuff. Press the elbow to your side and lift it to a 90-degree angle. Then, cross your forearm over your midsection. Repeat on the other side and do as many repetitions as directed by your physical therapist.

• Side-lying external rotation — Lie down on your side opposite of the injured rotator cuff. Use one arm to support your head and place the other elbow at your side so that your forearm is across your abdomen. Keep your elbow pressed to your side as you lift the arm while holding a dumbbell. Raise the dumbbell toward the ceiling until you feel a strain; then bring it back down. Repeat as directed by your therapist. 

• Pectoralis stretching — Bring your arm to 90 degrees and place your forearm on a door frame. Gently lean through the door frame until a gentle stretch is felt at the front of the shoulder and upper arm. This exercise is used to improve the length of the pec muscle, which helps to reduce impingement of the rotator cuff tendons at the shoulder. 

• Lawn mower pull — Step on one end of a resistance band with the foot that’s opposite your injured arm; then hold the other end with your injured arm. The band should be diagonal across your body. Place the hand of your noninjured arm on your hip. Bend slightly at the waist so that your hand holding the band is across from your opposite knee. Pull your elbow across your body as you straighten upright, like you’re starting a lawn mower. Repeat as directed by your therapist. 

Advent PT can walk you through rotator cuff physical therapy exercises

An injured rotator cuff can interfere with your quality of life by preventing you from cleaning your house or raising your hand to wave at your neighbor. But there are rotator cuff physical therapy exercises that you can learn through physical therapy designed to decrease the pain and improve your mobility. That’s where we come in.

Contact our team today for more information or to schedule an initial appointment.