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- Shoulder muscle cuff exercises are exercises that target the rotator cuff, a group of muscles and tendons that stabilize the shoulder joint12.Some examples of shoulder muscle cuff exercises are12:
- Doorway stretch: Stand in an open doorway and spread your arms out to the side. Lean forward until you feel a stretch in your shoulders.
- Side-lying external rotation: Lie down on the side opposite your injured arm. Hold a dumbbell in your injured arm and bend your elbow at 90 degrees. Slowly lift the dumbbell towards the ceiling and lower it back down.
- High-to-low rows: Attach a resistance band to something sturdy at or above shoulder height. Hold the band with your injured arm and pull it towards your waist. Keep your elbow close to your body and squeeze your shoulder blades together.
- Reverse fly: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist and keep your back straight. Raise your arms out to the sides until they are parallel to the floor. Lower them back down slowly.
- Lawn mower pull: Stand with your feet shoulder-width apart and hold a resistance band in your injured arm. Place the other end of the band under your opposite foot. Pull the band up and across your body as if you were starting a lawn mower. Slowly return to the starting position.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.5 Exercises for Rotator Cuff Pain
- 1. Doorway stretch Warm up your muscles by standing in an open doorway and spreading your arms out to the side. ...
- 2. Side-lying external rotation Lie down on the side opposite your injured arm. ...
www.healthline.com/health/rotator-cuff-injury-stretc…Rotator Cuff Strengthening Exercises
- 1- Arm Circle Arm circles are a simple exercise that can help to warm up the shoulder joint and improve mobility. ...
- 2- Shoulder Pendulum ...
- 3- Wall Slides ...
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- This stretch uses both arms, allowing your good shoulder to help your bad one. You’ll need a light cane or rod. “This stretch helps you better reach overhead, like when you’re putting away dishes,” says Kinsey. 1. Lie flat on the floor or your bed, your arms straight at your sides. Hold the cane/rod with both hands near your hips. 2. Keeping your a...
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