Shoulder injuries can cause a lot of pain and stiffness because of the shape of the joint. It’s important to rest your shoulder until you can get a personalized treatment plan from a physical therapist. Physical therapy for shoulder injuries focuses on reducing pain and swelling first while slowly rebuilding your range of motion. Later stages of treatment will include strengthening and conditioning to rehabilitate your shoulder and prevent reinjury.
Your shoulder is a ball and socket joint, so there’s not much space between the upper arm bone and the inside of the shoulder blade. The muscles in this area make up the rotator cuff. Any swelling and inflammation will put pressure on these muscles, which can lead to complications like shoulder impingement syndrome.
With a torn rotator cuff, you’ll likely need to rest for a week or two so your body can start to heal. Eventually, stretching and exercise will be important parts of your recovery process.
This article describes seven exercises to add to your workout while you’re healing from a torn rotator cuff.
Can I work out with a torn rotator cuff?
Yes, you can. However, it’s a good idea to rest your shoulder from any strenuous activity for up to a week after an injury. Just do some gentle stretching and range-of-motion exercises during that time as instructed by your physical therapist. Once the pain from your torn rotator cuff has subsided, you can add more movement and strengthening exercises to your workout.
Cardiovascular exercise is generally good for musculoskeletal conditions because it improves circulation and gets your body moving. While your shoulder is healing, walking, using an elliptical or riding a recumbent stationary bike are good alternatives that shouldn’t cause too much discomfort. Stay away from lifting heavy weights with your arms, and do some gentle rehabilitation exercises like the ones listed below until you’ve received clearance to go back to your normal routine. Your physical therapist may have some ideas on how to modify your weightlifting regimen or improve your form so you can avoid reinjuring your shoulder.
7 exercises to add to your torn rotator cuff workout
It can be tough to sit out from your usual activities while you’re healing from a rotator cuff injury. Keep in mind that using an injured shoulder can make your pain worse and extend your recovery time. Talk with your physical therapist about how to modify tasks for work and at home so you’re not straining your shoulder in the meantime.
Your physical therapist may recommend adding these exercises to your workout to help you recover from a torn rotator cuff:
Pendulum — Stand with your feet shoulder width apart and bend slightly at the waist, letting your affected arm hang straight down. You can put your other hand on your hip or hold on to a surface to keep yourself steady. Without using your arm, move your shoulder to swing your arm left to right and then in a circular motion. After about 30 seconds, move in the other direction. Keep your back straight and your knees slightly bent. Repeat with the opposite shoulder if desired.
Crossover arm stretch — Hold your affected arm across your chest and use the opposite elbow to hold it in place. Gently pull on your arm to increase the stretch until you feel it in the back of your shoulder. Repeat with the opposite arm.
Sleeper stretch — Lie on your affected side with a pillow under your head as if you’re going to sleep. Hold your arm at a 90-degree angle with your fingers pointed toward the ceiling. Use the other arm to gently push your arm down so it’s pointing toward your feet. When you start to feel a stretch in your shoulder, hold that position for about 30 seconds and then rest for 30 seconds. Do a few reps and then switch to the other side.
External rotation — Stand in a doorway and grip the side of the doorframe with your affected hand. Keep your elbow bent at 90 degrees with your arm at your side. Hold the doorframe while you slowly rotate your torso in the opposite direction, opening up your shoulder. Hold the stretch for about 30 seconds and repeat a few times. Repeat on the other side.
Internal rotation — For this stretch, you’ll need a stick such as a yardstick or a broom. Hold it horizontally behind your back with your hands down at your sides. Gently pull the stick sideways with your strong hand until your shoulder starts to turn inward and you feel the stretch. Hold the position for about 30 seconds and repeat a few times, moving slowly and with control. Repeat with the other side.
High to low rows — For the remaining exercises, you’ll need your resistance band. Loop the band around something sturdy like a door or a pole so you can pull both ends down at an angle. Face the band and hold both ends taut. Try to pull evenly with both arms until your fists are at shoulder level. Go slowly and do as many reps as you can without hurting your shoulder.
Reverse fly — Stand with your feet shoulder width apart, in a stable stance with one foot slightly in front of the other. Loop the band under your front foot and hold both ends. Extend your arms out and to your sides as you slowly pull up on both ends of the band. Release it back down slowly and with control, and repeat for as many reps as you can.
Get a customized recovery and workout plan for your torn rotator cuff
Your injury, your body and your life are all unique factors. A physical therapist can design a rehabilitation program specifically for your condition after a thorough assessment. They’ll get to know you and ask questions about your symptoms, and they’ll also do a physical examination. Your home exercise plan should be one part of a multiphase treatment plan that includes other physical therapy treatments and check-ins with a PT to make adjustments based on your progress.
At KC Rehab, we know that injuries like a torn rotator cuff often happen during the day-to-day activities that are most important to you. We help people recover from workplace injuries, sports injuries and more. Our goal is to help you get back to doing what you love and help you keep your body in good shape so you can keep it up for as long as possible.
Are you ready to get a personalized plan to recover from your torn rotator cuff? Contact our team today for more information or to schedule an initial appointment.