Pt For Torn Rotator Cuff – Philadelphia Hand to Shoulder Center In The News PHSC In The News The Five Best (and Worst) Exercises for Your Rotator Cuff

The human body is a complex machine with many moving parts that work in unison to get us through our daily lives. One of the most integral components of this system is our rotator cuffs. The rotator cuff consists of a large group of muscles and tendons that surround the shoulder joint, which allows our arms to perform various actions. Injuries to the rotator cuff can result in loss of motor function and require months of continuous rehabilitation. There are exercises you can do to help strengthen your rotator cuff muscles and decrease the chance of injury and some exercises that, if done incorrectly, can lead to injury.

Pt For Torn Rotator Cuff

Pt For Torn Rotator Cuff

All you need is a sturdy door frame and yourself for it. Stand in your doorway and place your hands on the edges of the frame just below shoulder height. Keep your back straight as you begin to shift your weight forward and then back. This move allows you to start to relax your rotator cuff muscles and get the start for more strenuous activities.

Shoulder Pain / Rotator Cuff Injuries

This exercise requires a sturdy anchor point and resistance bands. Secure the bands to the chosen anchor point and place them above shoulder height. Drop to one knee and keep it in line with the rest of your body. Grab the band with both hands and slowly bring it toward your chest, squeezing your shoulder blades as you do the movement.

Grab a set of dumbbells for this movement. Start with your feet shoulder width apart and a slight bend in the knees. Keep your back straight and hinge slightly at the hips. With a weight in each hand, extend your arms away from your body and avoid locking your elbows. Squeeze your shoulder blades together and avoid bringing your arms above shoulder height.

Check out your resistance bands again and put them on the floor. Once you adjust the bands to give you tension and room to perform the move, start by placing your feet at shoulder height and place the foot opposite the shoulder you are using. Place your hand on your hip, bend at the waist, and reach up and grab the bands. Pull the bands in a fluid motion like you’re pulling a lawnmower cord, right straight, and pull the band into your body. Return to starting position.

During the recovery phase of a rotator cuff injury, avoiding overhead lifts with any weight is highly recommended. Movements that require the shoulders to be under intense pressure or perform complex movements can put more strain on the muscles and potentially cause more significant injuries.

Best Physical Therapy Methods For Treating Shoulder Pain & Injuries

Lat pulldown machines are a popular option for gym fans. However, if you are recovering from a rotator cuff injury, this move is not recommended. By carrying the bar behind your neck, you are stretching your rotator cuff beyond its natural range of motion and putting additional and unnecessary stress on the joint.

A popular exercise in most gyms, this is another activity to avoid for anyone recovering from a shoulder injury. The starting position of your arms is the source of discomfort and the potential to aggravate any existing injury. The movement carries your arms and the weight, a small tendon in your shoulder can be pinched by the bone.

Bench dips can be great for your tricep definition, but can cause undue stress if you’re recovering from a shoulder injury. The move requires internal rotation of the shoulder and can pinch the rotator cuff itself.

Pt For Torn Rotator Cuff

Are you interested in having a consultation about your shoulder injury? Contact the Philadelphia Hand to Shoulder Center to get in touch with our experienced staff today! Are you suffering from chronic pain due to a rotator cuff injury? Looking for rotator cuff exercises? You are not alone. Each year, more than 3 million people sustain injuries to their rotator cuff. It is very painful to manage.

Rotator Cuff Injury

For many, surgery may be the only option to relieve pain and restore movement. While this may be true in some cases, not everyone needs surgery to manage their pain. In fact, many of the 3 million shoulder patients could benefit from non-surgical rotator cuff treatment.

Don’t just take my word for it; research shows that non-operative treatment shows a success rate of 75% in rotator cuff patients – even 5 years after treatment.

So what are these non-operative treatments? We’re not talking about a quick fix, but careful rehabilitation exercises sustained over a period of time – AKA, physical therapy.

As a physical therapist myself, I have seen such results. Physiotherapy treatment can delay or even eliminate the need for surgery in patients with rotator cuff injuries. Many of my patients with a partial to full thickness tear in their rotator cuff have experienced significant improvement in their mobility and pain after just a few weeks of physical therapy.

Torn Rotator Cuff

If you’ve had shoulder pain or are considering surgery for your rotator cuff, you too can benefit from these exercises. Each of these movements is simple to learn and easy to perform at home with minimal equipment.

I have put together this list of 10 rotator cuff exercises that I share in the clinic with people who suffer from rotator cuff pain.

Before making any of these moves, be sure to check with your own PT or surgeon. Just because these exercises benefit most patients does not mean that they should not always be careful.

Pt For Torn Rotator Cuff

These exercises are part of my non-surgical rotator cuff rehabilitation program. If you have already undergone surgery and are in recovery, you must follow the timeline and protocol given by your surgeon and PT.

Shoulder Injuries That Can Benefit From Physical Therapy

Finally, these first three exercises may seem really basic, but they are essential for people with limited mobility. Don’t jump! By doing these exercises first, you will establish your pain-free range of motion before moving on to strengthening exercises.

Stand with your feet shoulder width apart. Stand on a chair or counter in front of you and bend to allow your sore arm to hang suspended.

Keep your arm as relaxed as possible, turning your body to swing the arm like a pendulum back and forth. You can also put it in a circular motion, alternating directions. Aim to sustain this movement for 20 to 30 seconds at a time, several times a day.

This exercise is simple, but works wonders. Light suspension relieves pressure in the shoulder by “distracting” the shoulder joint, or creating a space between the joint surfaces. You can increase this load distraction by holding a small weight – something light, one or two pounds.

Physical Therapy Diagnosis And Treatment For Rotator Cuff Tendinitis / Impingement [case Study] Fpf Show Episode 18

This exercise only takes a few moments to perform, but when done throughout the day, it can significantly relieve pain.

The name may sound intimidating, but “scapular retraction” simply means “shoulder expression.” Retraction not only improves your overall posture, but also activates the muscles that support the shoulder and rotator cuff.

Keep your neck relaxed as you squeeze your shoulder blades together, holding for about 1 to 2 seconds at a time. Repeat 15 to 20 times.

Pt For Torn Rotator Cuff

This simple exercise is perfect to do every couple of hours, especially if you work behind a computer or sit for long periods of time.

Rotator Cuff Strain Climbing Rehab Protocol

For this exercise, you need a flat surface and a stick. Any long stick will do, such as a broom or golf club. I used a handmade oak barrel from Brazos in Waco, Texas, but yours doesn’t have to be as fancy as this one.

Lie on your back with your knees comfortably bent. Hold the stick with straight arms extended toward your knees. Slowly raise your arms in full flexion: over your body and towards your head in an arc. If you can’t lift your arms past your shoulders, don’t force it; stop at the point where you start to feel discomfort. Then return your arms to the starting position and repeat the movement 10 to 12 times.

Perform this exercise 2 to 3 times daily, and you will soon notice improvements. You will find that you can go further and further up each time, and it will become much easier, especially if your injury is fairly recent.

You can also try using the stick to bring your arm into abduction: that is, out to the side. This is usually a little more uncomfortable initially, so use a pillow under the arm for support. When you first start, use your brave arm to push most of the weight, then gradually lean on the surgical arm, granted that there is no pain.

Video Exercises For Shoulder Pain

Whether you’re doing flexion or abduction movements, do 3 sets of 10 reps, holding your farthest point for 5 seconds at a time.

This exercise is called the Serratus Punch because it targets the serratus anterior muscle near your ribs.

While lying on your back with your knees comfortably bent, raise your arm to 90 degrees. From the back of your shoulder, reach forward as if you were making a slow fist at the ceiling. Return the back of the shoulder to the

Pt For Torn Rotator Cuff

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