Torn rotator cuff exercises are essential for anyone who has suffered a cuff injury. This statement is something I firmly believe in and it is backed up with a huge weight of scientific and anecdotal evidence.
Because of my experiences I have come to understand how and why rotator cuff exercise is crucial to making a complete recovery. In this article I aim to highlight the benefits of exercise, explode a few myths and provide some top tips. Hopefully this will be enough to encourage you to “just do it!”
The following are just the major benefits associated with an exercise based rehab solution.
- Range of movement – To fully restore the shoulders ability to operate in every plane as effectively as before the tear occurred.
- Strength – rotator cuff training is the only way to strengthen the cuff muscles
- Stability – strengthened cuff muscles will stabilize the shoulder joint
- Prevention – A strong cuff and stable shoulder joint is the best defense against any future rotator cuff problems.
Just do it!
The single most important thing for you to forgive about torn rotator cuff exercises; is that they are for absolutely everyone. If you have a torn cuff tendon; exercise is the most effective way to treat it. It is cheap, natural and healthy. Best of all it works!
There really is NO excuse
- “I have never been in a gym”
- “I have no equipment”
- “I can not afford it”
- “I do not have the time”
- “I do not know how”
- “I am scared of making it worse”
These are a selection of the excuses I have regularly heard (and used myself) in the past. There are others but these are the most common and as I will show they are not real objections. They all amount to the same thing – anxiety of the unknown. Let's remove the mystery and fear.
- You do not need to go to the gym
- You do not need any equipment
- If you do buy some equipment it will be light weights and elastic resistance bands – both fairly cheap
- Everyone can afford 30 minutes every other day
- I can show you how
- I can teach you to listen to your body
It is this simple – If you can lie down and move your arm (or even have someone else move it for you!) Then you can do this.
10 key points to remember!
- Build it up steadily – rehabilitation can take 6 months +
- Do a variety of different exercises – work in different planes
- Warm up before exercise – just get the blood flowing
- Include rotator cuff stretches to improve muscle function and tendon strength
- Be inventive – exercise in as many ways as possible.
- Only use small weights – 4 / 5lbs absolute maximum
- Do not over exercise – every other day is enough
- Ice regularly after exercise – just ice cubes in a plastic bag wrapped in a towel placed on the shoulder.
- STOP on pain – discomfort possibly? Pain NO! Listen to your body!
- Get someone else implied – They will provide both support and encouragement – This is my absolute number 1 tip !!