5 Best Exercises to Rehab a Rotator Cuff Injury

A rotator cuff injury is one of the most common issues faced by athletes and hardcore fitness enthusiasts. The rotator cuff is a group of muscles that surround your shoulder joint and keep the top of your upper arm bone stabilized. In other words, your rotator cuff helps you move your arm freely in all directions.

There are two types of rotator cuff injuries: a tear or an impingement. A tear involves ripping a muscle or tendon in your rotator cuff. It is severely disabling and will require restoration. Impingement is when a rotator cuff muscle becomes swollen and reduces the space between your arm and shoulder bones.

Regardless of the type of injury, physical therapy exercises can help you recover faster and reduce pain. We recommend that you should speak to an experienced physical therapist before attempting to do any exercises, but here are five of the best exercises for rehabbing a rotator cuff injury.


Shoulder Exercises for a Rotator Cuff Injury


A rotator cuff injury can lead to dull pain in the shoulder, making it difficult to sleep peacefully or carry out your daily activities. The following physical therapy routines are effective in aiding relief and recovery in rotator cuff injuries.


Standing Row Pose


You will need a stretching band for this exercise. Attach the band to a sturdy object. Face the band and pull it by standing back. Hold it in your hand and start bending your injured arm at the elbow, then pull it back down. Repeat the motion several times as instructed by your physical therapist.


Isometric Pose


Also known as static exercise, this movement involves placing the palm of your injured side against a solid object, such as a wall or a door. Then push against the object until you start to feel pain. Since this exercise doesn’t require movement, you can perform it within a week of your injury, if you’re not in any pain.


External Rotation Pose


This exercise aims to strengthen your rotator cuff muscles and help you gain back your range of motion. For this exercise, bend the elbow of your injured arm to a 90-degree angle and keep your upper arm close to your chest. Start moving your forearm from one side to the other. Continue doing this maneuver until you start feeling a little pressure on your shoulder. You can also use a lightweight dumbbell to increase the resistance.


Pendulum Pose


The pendulum exercise can increase the mobility of your shoulder. Stand and place your uninjured arm on a still surface, such as a railing or table, then bend it a little forward. Now, swing your injured limb in front of you in slow circular movements. Start with making small circles and gradually increase the size of the loops.


Crossover Arm Pose


Relax your shoulders and start stretching your injured arm across your torso to the other side. Hold it with your other uninjured arm. Stay in this position until you feel a slight pressure in your muscles, and then repeat.


Additional Treatment for Rotator Cuff Injuries


In addition to these exercises, you can also alternate applying a warm compress and an ice pack to your injury. The best method for treating a rotator cuff injury is to discuss the issue with an expert physical therapist who has experience in sports medicine and physical therapy. This consultation will ensure you receive the appropriate care immediately and don’t suffer any further damage.


Merge Chiropractic & Wellness Treats Rotator Cuff Injuries


Have you suffered a rotator cuff injury? Are you seeking a solution to the pain and inability to move your shoulder correctly? At Merge Chiropractic & Wellness, we will construct a custom physical therapy regimen for your ailment to facilitate the best possible outcome. Call us today at 214-974-4049 or complete the contact form at the bottom of our homepage to schedule a consultation.

Why Physical Therapy Matters for Pain Management

In 2015, the medical researchers at the University of Pittsburgh carried out a unique experiment to evaluate the efficiency of physical therapy for pain management. They split a group of patients suffering from a spinal injury: half received physical therapy treatment, and the other half underwent surgery, as suggested by their doctors).

The results showed that even though the patients underwent different treatments, the results were identical. This award-winning research study demonstrated that by choosing physical therapy, patients could substantially lower their healthcare costs and still alleviate their debilitating pain.

Of course, physical therapy is not a substitute for surgical treatments in all cases. However, it could be an effective alternative for some people, especially if your doctor suggests it as a possible solution. Let’s look into physical therapy and examine its ability to relieve pain.


How Physical Therapy Can Help You Eradicate Pain


A dedicated physical therapist can help you manage your long-term pain for a variety of issues, including slip-and-fall injuries, sports injuries, and even old age. According to the American Pain Society, staying mobile can significantly reduce chronic or acute pain. Motion-based exercises such as Qigong, Tai Chi, or yoga poses can diminish your chronic pain and discomfort. In addition to lowering pain, these physical therapy routines can reduce stress, anxiety, and depression, which tend to accompany a painful injury or illness. Performing regular exercises under the guidance of a skilled physical therapist or chiropractor can also alleviate pain sensitivity and muscular tension in the spinal cord and joints.

Doctors also recommend physical therapy for sports injuries as it can help people suffering from musculoskeletal conditions. However, if you are injured, you must perform these exercise routines with the assistance of a medical professional or a physical therapist only. A good therapist, such as the staff at Merge Chiropractic & Wellness, will evaluate your ability to perform specific movements and then guide you toward speedy recovery and improved mobility.

Several studies by leading medical institutions, including Harvard Medical School, show that physical therapy routines improve the lives of people suffering from acute or chronic pain. For example, if you or a loved one is experiencing constant pain in the abdomen due to inflammation (costochondritis), a physical therapist can help you modify your activities to lower physical stress factors. If you suffer from lower back pain or osteoarthritis knee pain, physical therapy can make sleeping, sitting, and walking a lot easier for you.


Stop Living With Pain and Get Your Life Back With Physical Therapy


Are you tired of not being able to get out of the bed in the mornings easily? Does your joint pain stop you from taking stairs? If your illness is impacting your daily activities and disrupting your life in general, it might be time to talk to a physical therapist.

Physical therapy may not be a cure-all to all your illnesses and injuries, but neither is a drug prescription. Many patients experience a variety of side effects from consuming several pills a day, and unfortunately, they get used to it. You can use physical therapy as a beneficial tool to manage your pain, and unlike prescription drugs, it doesn’t pose any adverse side effects or risk of addiction.

At Merge Chiropractic & Wellness, we will construct a custom physical therapy regimen to facilitate the best possible outcome for you. Call us today at 214-974-4049 or complete our contact form at the bottom of our homepage to schedule a consultation.