Rotator Cuff Tendinitis Strengthening Exercises

L position. Keeping your elbow by your side and bent, pull the band across your body. Bring it back to the starting position. Repeat with the other arm.

External rotations ¢ ˆ ’ Face sideways with the arm holding the band farthest from the door. Bend the elbow to 90 degrees or in an "L" position. Keeping your elbow by your side and bent, pull the band away from your body. Bring it back to the starting position. Repeat with the other arm.

Abductions ¢ ˆ ’ Face sideways with the arm holding the band farthest from the door. Be sure that your thumb is facing upwards. Keep your elbow straight and pull the band out to the side and away from your body. Go up to shoulder level. Bring it back to the starting position. Repeat with the other arm.

Flexions ¢ ˆ ’ Face away from the door. Keeping your elbow straight, pull the band straight out in front of you. Bring it back to the starting position. Repeat with the other arm.

Image(s)

This is an image of a woman lying on her stomach on a mat. Her arms are at her sides and her legs are extended out straight. There are four callouts showing different arm positions. The first shows her extended straight up and to the sides so her elbows are near her ears, like a Y. The next shows her arms extended straight out to the sides at shoulder height, like a T. The third shows her upper arms extending straight out from her shoulders and her elbows are bent so her lower arms are pointing the same direction as her head. The fourth one shows her upper arms next to her body and her elbows are bent to 90 degrees with her lower arms extending straight out from each side.

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This is an image of a man standing an arms length away from a wall. His arms are extended straight in front of his shoulders, wrists flexed and hands resting on the wall. There is a callout showing him bending his arms as he leans his straight body forward to do a push up against the wall.

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This is a series of images of a man standing near a door. There is an exercise band secured in the door at waist height. In the first image, he is standing with his right shoulder near the door, and his elbow is next to his body, bent at 90 degrees in front of him. The exercise band is in his right hand. He then pulls the exercise band across in front of his body, keeping his elbow securely at his waist. In the second image, he is holding the band in his left hand, elbow next to his waist and bent to 90 degrees in front of him. He then pulls the band to the left, across his body, keeping his elbow securely at his waist. The third image shows him holding the band in his left hand with his arm straight at his side. He then lifts his straight arm out to the side, away from his body, to shoulder height. The last image has him standing with his back to the door. The band in his right hand with his arm straight at his side. He lifts his right arm straight in front of him to shoulder height.

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What will the results be?

Less pain and stiffness
Better range of motion
Less swelling
Increased strength
Easier to do daily activities

Helpful tips

Avoid activities that repeatedly use your shoulder in the same way which may cause your shoulder pain to worsen.
Stay active and work out to keep your muscles strong and flexible.
Eat a healthy diet to keep your muscles healthy.
Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
Try walking and swinging your arms at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
After exercising, it is a good idea to use ice. Place an ice pack or a bag of frozen peas wrapped in a towel over the painful part. Never put ice right on the skin. Do not leave the ice on more than 10 to 15 minutes at a time. Ice after activity may help decrease pain and swelling. Never ice before stretching.
Doing exercises before a meal may be a good way to get into a routine.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?

American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00663 ‚

Last Reviewed Date

2015-02-13 ‚

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Exercise
Neuromuscular and Skeletal
Therapy (Occupational, Physical, Speech, etc)

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

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Rotator Cuff Tendinitis Strengthening Exercises

Image(s)

What will the results be?

Helpful tips

Where can I learn more?

Last Reviewed Date

List_set bdysylist

Consumer Information Use and Disclaimer

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