The following are a sample of the most useful exercises for rotator cuff disorders including both stretching and strengthening.

Stretch: Codman’s Pendulum

Let involved arm hang straight down in a relaxed position. Gently swing arm in circles clockwise, then counter-clockwise.

Stretch: Forward Elevation

Grip bar in both hands and with arms straight, raise both arms overhead as far as possible. Hold for 5 seconds. Repeat.

Stretch: External Rotation

Lie on back with involved arm against body and elbow bent at 90 degrees. Grip bar handle and with uninvolved arm, push involved shoulder into external rotation. Hold for 5 seconds. Return to starting position and repeat.

Stretch: Internal Rotation

Using a towel or bar behind low back, pull hand up as high as possible. Repeat.

Strengthening: Supraspinatus – “Empty Can”

Stand with elbow straight and hand rotated inward as far as possible. Raise arm slightly below shoulder level (approx. 70 degrees) at a 30 degrees angle to body. Hold 2 seconds, lower. Repeat.

Strengthening: Infraspinatus

Lie on uninvolved side, with involved arm at side of body and elbow bent at 90 degrees angle. Keeping elbow of involved arm fixed to side, raise arm into external roation. Hold 2 seconds, lower. Repeat.

In Summary:

Disorders of the rotator cuff are quite common, especially in middle-aged individuals. There are several conditions which comprise the gamut of disorders of the rotator cuff. Proper diagnosis, judicious treatment, full rehabilitation, and modification of predisposing factors, often result in return to a full lifestyle.