The rotator cuff is along the back of the shoulder.
The rotator cuff is a group of four muscles and their tendons on the back side of the shoulder. Rotator cuff injuries can include strains, as well as actually tears of the muscles. Torn rotator cuff injuries are sometimes a result of the stress placed on the shoulder by throwing motions. Baseball players, especially pitchers, can tear their rotator cuffs because they throw a lot. Rotator cuff surgery is not uncommon, and after surgery the patient must begin to rehabilitate the injured muscles and tendons. Surgery is not always wanted or needed, and individuals can use some of the same exercises and routines to try rehab their rotator cuffs without surgery.
Instructions
Using P.R.I.C.E and Exercise
1. Protect the rotator cuff by placing your arm in a sling to prevent you from moving it any further. Rest the rotator cuff for at least 48 hours before attempting any exercise whatsoever. Fill an ice pack with crushed ice, and ice the back of your shoulder for 20 minutes. Wrap the shoulder area with an elastic bandage to hold the ice pack in place. Remove the ice pack after 20 minutes. Re-wrap the shoulder with a compression wrap or bandage. Try not to lie down; keep the injured area elevated, which improves blood flow.
2. Stretch out your rotator cuff using very slow deliberate range of motion. Hold your injury-side arm in front of your chest, and hold it in place with your other arm. Count to 10, and release the arm. Wait a few seconds and then repeat the stretch for another count of 10. Perform three sets of this stretch.
3. Place a small washcloth on a tabletop. Put your injury-side hand on the washcloth. Make sure your arm is straight. Move the washcloth around the table in circular motions, as if waxing a car. Perform the waxing motion for 15 seconds. Rest for 10 seconds, then perform the exercise again. Repeat the exercise for three sets. Try to do at least 15 seconds, or until you feel pain. Stop if you feel pain while doing the exercise.
4. Lie down on your stomach on a table that is tall enough so your arm does not touch the ground. Hang your injury-side arm over the side of the table. Rock your arm back and forth in a pendulum-like motion. Do this slowly, and in a controlled range of motion, so you do not stretch the rotator cuff too much too soon. Swing your arm back and forth 10 times to each side. Rest for 10 seconds, then repeat the exercise. Perform four sets of the exercise.
