Shoulder injuries, as sports spectators and athletes alike are well aware, are a major cause for concern. They are notoriously difficult to treat, in addition to being exceedingly painful and restrictive. In this article is going to explore about how to do rotator cuff exercises at home with 5 types of exercises.
A collection of four muscles known as the rotator cuff work together to both support the shoulder and allow for movement of the joint. Heidi Jannenga, a physical therapist and the founder of WebPT, suggests that you visualize the head of the arm bone as a golf ball and the region of the shoulder blade as a golf tee. “The rotator cuff acts as a sleeve that permits the ball to spin and roll while remaining on the tee,” she explains.
Impingements And Tears Are The Kind Of Rotator Cuff Injuries That Occur The Most Frequently.
An impingement occurs when a rotator cuff muscle expands and restricts the area between the arm and shoulder bones, producing pinching. An impingement can also develop when a rotator cuff muscle tears. The most common causes of edema include muscle strain, various injuries sustained from overuse, and bone spurs.
A rotator cuff tear is an injury that happens when a tendon or muscle in the rotator cuff is ripped. This type of injury is rather uncommon. Surgery is not necessary to repair the majority of tears.
Overhead motions that are performed repeatedly can produce wear and tear on the rotator cuff muscles, which is why they are a prevalent source of injury. Because of this, sportsmen, like pitchers in baseball, commonly experience problems with their shoulders. Injuries can also be caused by a traumatic event, such as when someone falls and lands on their arm. The likelihood of a tear in the rotator cuff grows with age and the accumulation of wear and tear on our bodies. This is true regardless of how the tear occurs.
What Should One Do After Suffering An Injury?
Immediately after suffering an injury, you should try treating it using the “RICE” method: The combination of rest, ice, compression, and elevation is the most effective treatment for reducing pain and swelling. Certain exercises, when performed after the inflammation has subsided and your arm is no longer painful to move, can assist in your recovery and help prevent complications such as “frozen shoulder” or a reduction in your range of motion. The following are some of the exercises:
- A lengthening of the doorway
- Outward rotation occurring when resting on the side.
- Ascending to descending rows
- Reverse fly.
- Lawn mower pull.
If you feel confident adding weight to these exercises, consider doing reps with a small dumbbell or a resistance band instead of your own bodyweight. You may use a can of soup for a light dumbbell if you do not have access to one.
1. Stretching In The Doorway
- To get your muscles ready for exercise, stand in an open doorway and stretch your arms out to the sides of your body.
- Grab the edges of the doorway with both hands at or below shoulder height, then lean forward through the doorway until you feel a gentle stretch in your muscles.
- Maintain an upright posture even when you bend forward and move your weight onto your toes. You need to make sure that you pay attention to how your front shoulder feels. Take care not to overstretch.
2. External Rotation With The Body Resting On Its Side
- Lie down on the side of your body that is opposite the arm that is hurt.
- Rest the elbow of the injured arm by bending it to a right angle (90 degrees) and resting it on your side. Your arm should be resting in this position across your stomach.
- Place a light dumbbell in the hand of the injured side, and while maintaining your elbow pressed against your side, lift the dumbbell up toward the ceiling in a calm and controlled manner. If you sense tension, you should stop rotating your arm.
- Maintain your raised position with the dumbbell for a few seconds before lowering your arm to return to the starting position.
- Repeat three sets of ten up to a maximum of three times a day. When a set of 10 gets simple, increase the number of reps to 20.
3. Rows That Start High And Go Low.
- A resistance band should be attached to something stable that is at or above the shoulder height. Be certain that it is fastened properly so that it will not come undone when you tug on it.
- Get down on one knee and elevate the knee that is on the side opposite of the affected arm. Your body and the knee that you have bent should be in alignment. Place the other hand you are holding on your lifted knee.
- While maintaining a tight grip on the band and keeping your arm extended, bring your elbow closer to your body. As you pull, make sure that your back is straight and that you press your shoulder blades together and down. Your arm should not cause your body to shift or twist in any way.
- Come back to the beginning and perform three more sets of ten.
4. Perform A Reverse Fly.
- You should be standing tall with your feet around shoulder-width apart and a small bend in your knees. Maintain a straight back while bending forward from the waist just a little bit.
- Extend your arms out to the side and elevate them away from your body while holding a little weight in each hand. Make sure that your elbow is not locked. While you are doing this, bring your shoulder blades together and squeeze them together. Do not raise your arms higher than your shoulders at any time.
- Come back to the beginning and perform three more sets of ten.
5. Lawn Mower Pull.
- Maintain a shoulder-width distance between your feet when you stand. Put the end of a resistance band that is not being used beneath the foot that is not next to the affected arm. Keep the other end of the band held with the arm that is hurt so that it travels in a diagonal across your torso.
- Bend slightly at the waist, making sure to keep the other hand on your hip, and without locking your knees, bring the hand that is gripping the band until it is parallel to the knee on the other side.
- Straighten your body out as if you were going to start a lawn mower in slow motion, and at the same time, bring your elbow across your body to your outside ribs. As you stand, make sure that your shoulders are relaxed and bring the blades of your shoulders together.
- Perform three sets of 10 reps each.
When To Visit A Medical Professional.
Although doing these exercises after a small injury might help improve strength, a more serious ailment or one that keeps coming back requires additional attention. Consult a doctor if you experience:
- A painful or intense soreness.
- You are having trouble lifting your arm.
- After an injury that lasts more than a few days, you may have trouble sleeping on your arm.
These are the signs of an injury that is more serious.