People who have injured their shoulder, along with people who are having problems with normal wear and tear and deterioration in their muscles and tendons in the shoulder, which can develop into rotator cuff tendonitis, can all benefit from rotator cuff exercise.
There are many different types of rotator cuff exercise. However, they are grouped into two different categories: stretching and strengthening. You must have made significant progress with the stretching exercises and have restored mobility before considering the strengthening exercises.
You should be doing some stretching exercises at least eight times per day. The Posterior Stretch is good for stretching the back of the shoulder. Pull on the elbow of the injured arm and pull it across your body until you can feel the stretch in your upper back. Once you can, hold this position for about five seconds, then repeat twice.
The Overhead Stretch will work both shoulders equally. Bend your body at the waist to a 90 degree angle and stretch the shoulders. Hold the position for about 15 seconds and repeat. The Forward Wall Climb is done facing a wall and extending the arm by walking the fingers up and down the wall. Each time your fingers climb the wall you should be attempting to go just a little higher. Only go as far as you can stand, pain wise.
The strength of the area both in and around the rotator cuff is very important as well. A good rotator cuff exercise for the rotator cuff is the Wall Push Up. This is done in the same way that you would normally do one on the floor, except that you are vertical instead of horizontal. As your shoulder strength improves, you may graduate to more difficult positions, like a countertop, a couch arm, and lastly, the floor.
While there are many other rotator cuff exercise routines available, it is important to consult with a physical therapist before starting any strength training following an injury.
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