Strengthen Your Rotator Cuff at Home!

rotator cuff Jan15th 2021

What is a Rotator Cuff?

Your “Rotator Cuff” is comprised of 4 muscles – the infraspinatus, the supraspinatus, the subscapularis, and the teres minor. These muscles promote great shoulder mobility but are also crucial for shoulder stability. The Rotator Cuff muscles are responsible for holding the head of the arm bone (the humerus) soundly into the shoulder joint.

Why Should I Strengthen My Rotator Cuff Muscles?

Because the Rotator Cuff muscles are greatly responsible for shoulder integrity – weak musculature can dramatically increase your likelihood of developing or sustaining a shoulder injury such as muscular impingements, tears, and/or dislocations.

* If you believe you may have damaged your Rotator Cuff muscles and are currently experiencing pain with shoulder movements – we recommend that you pop on in for an evaluation. Our physical and occupational therapists will complete multiple diagnostic tests to rule out other factors or potential diagnoses and get you started on your road to recovery!

The BEST at Home Exercises to Strengthen Your Rotator Cuff!

Pro Tip | If you don’t have dumbbells at home – grab a bottle of water or a can of soup!

SHOULDER FLEXION

Begin with your arm at your side and dumbbell in hand (we recommend starting with a light weight and progressing to heavier intensities as able). With your thumb pointing upward begin to elevate your arm directly out in front of you. Lift the weight to shoulder level and then slowly, with controlled movements, lower the weight back down to your side.

Complete this movement 15 times, rest 1 minute, and then repeat once more.

SHOULDER SCAPTION

Much like in the exercise listed above, you will begin with your arm at your side and dumbbell in hand . With your thumb pointing upward begin to elevate your arm diagonally out to the side. Lift the weight to shoulder level and then slowly, with controlled movements, lower the weight back down to your side.

Complete this movement 15 times, rest 1 minute, and then repeat once more.

SHOULDER EXTERNAL ROTATION

Begin by lying on your side with your arm comfortably resting on your hip and dumbbell in hand. Bend your elbow to approximately 90 degrees and begin to elevate your arm directly out and up. Be sure to move with controlled movements!

Complete this movement 15 times, rest 1 minute, and then repeat once more.

SHOULDER HORIZONTAL ABDUCTION

Begin by lying on your stomach with your arm comfortably resting off the bed or table with dumbbell in hand. Keep your arm straight as you begin to elevate it directly out to the side. Lift the weight to shoulder level and then slowly, with controlled movements, lower the weight back down.

Complete this movement 15 times, rest 1 minute, and then repeat once more.

BENT ROW

Begin by leaning over a bench, chair, or bed with your arm comfortably hanging towards the floor with dumbbell in hand. Bend your elbow (keep your elbow close to your side) as you pull the weight up to chest level. With controlled movements, lower the weight back down.

Complete this movement 15 times, rest 1 minute, and then repeat once more.

*If you are experiencing shoulder pain and believe it may be related to your rotator cuff musculature- please give ProTailored Physical Therapy a call today at 260-739-0300!