Moving into Fitness
Whether you have surgery or not, your ideal recovery depends on restoring your shoulder's function. To build and maintain flexibility and strength, you need to exercise your rotator cuff muscles during recovery and in the future. Your doctor or physical therapist will tell you which exercises you need to do. You'll also be told how often to do them and where to get tubing or hand weights. Here are some common exercises.
Restore Your Flexibility with Stretching
Back Scratcher
1. Stand straight. Place the back of the hand on your injured side flat against your low back.
2. With your other hand, throw one end of a towel over your good shoulder. Grab the towel's other end with the hand behind your back.
3. With your good arm, pull down gently on the towel. Pull until your injured arm slides up as high as is comfortable. Hold for 5 seconds, then slowly release. Repeat 5 to 10 times.
Build up to holding the stretch for 10 to 60 seconds and/or pulling the hand behind your back higher.
Wall Walk
1. Stand with your injured shoulder about 2 feet from a wall.
2. Keeping your shoulders level, gently walk your fingers up the wall as high as you can.
3. Hold for a few seconds, then walk them back down. Repeat 5 times.
4. Step closer to the wall and, keeping your arm straight, repeat the exercise 5 times.
Build up to holding for 10 to 60 seconds and/or moving closer to the wall and putting your arm straight up against the wall.
Pretzel Twist
1. Reach your injured arm over your good shoulder. With your good hand, gently push your injured elbow toward your good side. Hold for 10 seconds. Repeat 3 to 5 times.
2. Reach behind your head with your injured arm. Use your good hand to gently push the injured elbow toward your good side. Repeat the exercise 3 to 5 times.
3. Clasp your hands together behind your back. Pull the injured hand away from your back. Repeat 3 to 5 times.
Build up to holding each stretch for 10 to 60 seconds, stretching your arm as far as you can.
Regain Your Power with Strengthening
Taffy Pull (Internal Rotation)
1. Attach rubber tubing to a pole or doorjamb. Stand with your injured side toward the pole or door. Grasp the tubing with the hand on your injured side and stand far enough away so the tubing is tight. Be sure to put a rolled-up towel between your arm and your side. This helps blood to flow better as you pull. It also reminds you to keep your arm held against your side.
2. With your upper arm against your side and your elbow at a right angle (L-shaped), pull your forearm across your chest.
3. Slowly return to the starting position and repeat 5 to 15 times (1 set). Try to do 2 to 3 sets.
Taffy Pull (External Rotation)
1. Attach the rubber tubing as with the Internal Rotation. Keep your body between your injured shoulder and the pole or door. Grasp the tubing with the hand on your injured side. Stand far enough away so the tubing is tight. Be sure to put a rolled-up towel between your arm and your side. This helps blood to flow better as you pull. It also reminds you to keep your arm held against your side.
2. Keep your upper arm against your side and your elbow at a right angle. Pull the tubing away from the pole or door, with your arm parallel to the floor.
3. Slowly return to the starting position and repeat 5 to 15 times (1 set). Try to do 2 to 3 sets.
Wings
1. Stand with your arms at your sides, palms facing out. Hold a hand weight or a can of soup in each hand.
2. With your elbows straight, keep your thumbs pointed toward the floor. Lift your arms to waist level and slightly forward. Do not lift your wrists higher than your waist.
3. Slowly lower your arms and repeat 5 to 15 times (1 set). Try to do 2 to 3 sets.
Build up to using heavier weights.
To prevent injury, always stretch before and after you do the strengthening exercises. Stop any exercise that causes pain, and discuss it with your doctor or physical therapist.
This content is not intended as a substitute for professional medical care. Only your doctor can diagnose and treat a medical problem. © 1990, 1995, 1998, 2000 The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030. www.krames.com 800-333-3032. All right reserved.