Rotating, bending and lifting the arm at the shoulder are all movements that involve the rotator cuff. This structure is made up of four muscles and tendons. They are the supraspinatus, teres minor, subscapularis and infraspinatus muscles and tendons.
Repetitive arm movements and falls can injure the rotator cuff, and physical therapists in Oakland, California, can help you recover from such an injury. In many cases, therapy specialists will create a recovery plan for you that includes a variety of therapeutic exercises, and two exercises in particular are likely to be used in your plan:
1. Isometric internal rotation
As you first begin your rotator cuff rehab, the exercises you do aren’t likely to involve much movement. Isometric exercises are designed to work the rotator cuff without moving it very much, and this can help speed up your healing. One isometric exercise often used by local physical therapists is isometric internal rotation.
Steps for doing the isometric internal rotation exercise
- Sit down in a stable chair that has no arms. Position your arm so that your elbow is by your side and the arm is bent at about 90 degrees.
- Then, place your other hand on the affected hand.
- Push against the unaffected hand with your affected hand.
- Keep pushing for five to 10 seconds before taking a break.
- Repeat these steps until you’ve done eight to 10 reps.
2. Scapula setting exercise
The scapula is the medical term for your shoulder blade, and strengthening the muscles that control the scapula can help reduce pressure on the rotator cuff. An exercise that physical therapists often use for this purpose is the scapula setting exercise.
Steps for performing the scapula setting exercise
- Lie down on your stomach on a bed or a yoga mat. Your arms should be by your sides with the palms facing down. Place a pillow or towel under your forehead if you need help supporting the head during this exercise.
- Gently draw your shoulder blades together and down as far as possible. Imagine that you’re trying to bring them down to touch the back pockets of your pants.
- Hold this position for about 10 seconds.
- Relax back into the starting position, and rest your shoulders for 20 to 30 seconds. Then, repeat the exercise until you’ve done it 10 to 15 times.
Get help with rotator cuff rehab at SOL Physical Therapy in Oakland
Are you looking for effective rotator cuff rehab near you? Our SOL Physical Therapy team has a clinic in Oakland that’s ready to help you. We offer free screenings that can help you get started with your rehab, and our team can also build you a personalized multipoint therapy plan. In addition to therapeutic exercises, your plan could include therapy techniques like:
Take the next step to start getting our help with rotator cuff injury recovery. Contact our team today for more information or to schedule an appointment.
