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Safely Strengthen Your Rotator Cuff

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Safely Strengthen Your Rotator Cuff

Safely Strengthen Your Rotator Cuff
Nov 29, 2021
Shoulder Pain Relief

Rotator cuff injury is a common ailment we see in our clinics, and is the cause for nearly 2 million doctor’s visits each year. A person’s risk increases with age, but there are many exercises you can do at home to help strengthen your rotator cuff and reduce risk of injury.

A rotator cuff injury can range in severity from tendonitis to a massive tear in the tendon. People who have jobs that require heavy lifting or repeated overhead reaching are at a heightened risk for these injuries. Symptoms of a rotator cuff injury can include:

  • A deep ache in the shoulder joint
  • Difficulty sleeping, especially on your side
  • Difficulty reaching your head or behind your back
  • Arm weakness
  • Asymptomatic – in some cases people do not have symptoms even though they have a tear

One of the best ways to avoid a rotator cuff injury is to exercise the muscles regularly to strengthen, stretch and reduce tension in the area. A few key guidelines to remember for rotator cuff exercises are:

  • Keep things comfortable. When completing these exercises, push only as hard as is comfortable and for as long as is comfortable.
  • Consistency. Complete each exercise daily, and twice per day or more is even better.
  • STOP if there’s pain. These exercises should not be painful! Reduce the intensity, frequency or duration to a comfortable level, or stop the exercise completely if you feel pain.

Click here to download a set of printable exercises to help you strengthen your rotator cuff. As with any exercise plan, it’s important to consult with your physical therapist or physician to ensure the exercises are safe for you. You can also click here to view a previous webinar where Casey Sowinski, PT, DPT explains rotator cuff injury and strengthening in more detail.

To receive a customized exercise plan that’s designed for your specific needs, request an appointment with an experienced physical therapist near you. Our team can help you understand your injury or issue to help you find relief from pain and avoid injury in the future.

Shoulder Pain Relief