The rotator cuff is the four muscles of the shoulder joint attached to the bones of the shoulder joint. Any misuse or overuse of the shoulder joint can injure the rotator cuff, causing extreme pain, shoulder weakness, and loss of range of motion of the shoulder joint.
People who play baseball or tennis and whose occupations require repetitive overhead motions are at higher risk for rotator cuff injuries. Thankfully, several shoulder strengthening and conditioning exercises can strengthen your shoulder and prevent rotator cuff injuries.
Let’s explore how shoulder strengthening and conditioning programs prevent injuries and what exercises are involved in them.
Injury Prevention Through Shoulder Strengthening and Conditioning Program
Shoulder strengthening and conditioning programs involve a wide range of safe and effective exercises when performed under a shoulder surgeon’s supervision or offered by a physical therapist.
These program exercises strengthen the muscles that support the shoulder and help keep the joint stable. Strengthening the muscles also relieves shoulder pain and prevents rotator cuff injuries.
The program also involves stretching the strengthened muscle to restore the range of motion and prevent injuries. The gentle stretching exercises also help reduce muscle soreness and keep muscles long and flexible.
Typically, a shoulder strengthening and conditioning program is recommended for four to six weeks. After completing the program, performing these exercises at least two to three days a week can help maintain the strength and range of motion of the shoulder in the long run.
Here are some exercises that can strengthen and condition your shoulder joint to prevent injuries.
Pendulum
To perform this exercise:
- Lean forward and place one head on a table for support
- Allow your other arm to hang freely at your side
- Swing your hanging arm forward and back, side to side, and in a circular motion
- Repeat it several times to strengthen your shoulder
Crossover Arm Stretch
First, relax your shoulder. Next, pull one arm across your chest as far as possible while holding it at your upper arm. This will give your shoulder a nice stretch. Hold your shoulder in this position for 30 seconds, then relax for 30 seconds.
Passive Internal Rotation
To perform this exercise, first hold a stick behind your back with one hand. Next, grasp the other end of the stick with your other hand and pull the stick horizontally to stretch your shoulder without any pain. Hold the stick for 30 seconds in the pulled position, and then relax for the next 30 seconds.
Passive External Rotation
Hold a stick in front of you with one hand and grasp the other end of the stick with your other hand. Keep the elbow of the targeted shoulder against the side of your body and push the stick horizontally until you feel a stretch in the shoulder without pain. Keep your shoulder in this position for 30 seconds and then relax. It is recommended to perform this exercise at least four to six times a week.
Sleeper Stretch
For a sleeper stretch, lie on your side with your affected shoulder under you. Keep the arm of your affected shoulder bent. Push down the arm of your affected shoulder using your unaffected arm.
Stop pushing down when you feel a pull without pain in the back of your affected shoulder. Perform 4 repetitions of this exercise at least three times a day every day.
Wall Press
Stand next to a wall with your arm at a 90-degree angle and your palm on the door frame. Take a towel, fold it, and place it between the bent arm and your body. Press your arm into the door frame while keeping the towel pressed between your body and arm. Repeat it 10 times. Next, turn around so that your outer arm is against the wall. Keep the towel pressed between your body and arm, and press your forearm and elbow into the wall.
Rotator Repair in Carmel, IN
Whether you’re an athlete or have a job that requires overhead movements and want to prevent rotator cuff injuries, visit us here at Total Shoulder. Our experienced team of experts, led by Dr. Stephen Jacobsen, will perform a comprehensive assessment of your shoulder and provide all the necessary information and guidance to prevent injuries from occurring in the first place. We also perform rotator cuff repair to relieve painful symptoms and restore arm strength.
If you would like to know more about rotator cuff strengthening exercises or solutions to rotator cuff injuries, set up a consultation with our shoulder surgeon by calling us at (317) 705-4392 or filling out our online appointment request form now.
