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4 Strengthening Exercises For Rotator Cuff

Strengthening Exercises

Are you suffering from Rotator Cuff pain? Opioids will only mask the pain and not relieve your pain in the long-term. Schedule your appointment to start with a natural treatment for your shoulder pain at Pittman Physical Therapy. While you’re waiting on your appointment, here are some exercises you can do on your own.

1. Internal Rotation:

Start with your upper arm at your side with the elbow bent to 90 degrees so your forearm is facing forward. Keep your wrist in a neutral position. Then pull your hand in towards your stomach. Try to keep your elbow tucked by your side to ensure rotation of the shoulder. Relax and then repeat 2-3 sets of 10 reps. 

2. External Rotation: 

Start with your upper arm at your side with the elbow bent to 90 degrees so your forearm is facing forward. Keep your wrist in a neutral position. Then pull your hand out away from your chest.  Try to keep your elbow tucked by your side to ensure rotation of the shoulder. Relax and then repeat 2-3 sets of 10 reps. 

3. Shoulder Rows: 

Start with your elbows at your side both bent to 90 degrees. Pull your shoulder blades together while preventing your shoulders from shrugging. Rest and repeat 2-3 sets of 10 reps. 

4. Serratus Punches: 

Starting position is lying on your back. Hold arms straight up in the air. Begin exercise by keeping arms straight and reaching upward, towards the ceiling, and rounding your shoulders. Slowly return to the starting position. Repeat 2-3 sets of 10 reps 

*If you have any difficulty or sudden pain with these exercises STOP and speak with your Physical Therapist

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