Exercises for rotator cuff tendinopathy can help alleviate the pain and its other symptoms. You can start with these exercises right away. However, avoid doing the exercises as soon as you feel pain and lifting above your head as you heal.
Stand and hold a stick with your hands, palms facing down. Lift your arms over your head and keep your elbows straight. Hold the position for 5 seconds and go back to your starting position. Repeat it 10 times.
Stand next to a door and tie a stretch band in the opposite knob. Place your injured arm on your side and hold the stretch band right at the height of your elbow. Move your arm outward and away from your body.
Tie a stretch band on your doorknob or any flat surface where you can tie it at the height of your elbows. Stand next to the door facing your injured arm and hold the stretch band with your arm making a 90-degree angle. Slowly move your arm across your body by maintaining your forearm parallel to the floor. Do it for 2 sets with 8 to 12 reps each.
Stand in front of a doorway with your elbow bent at a 90° angle. Keep your elbow on your side and push the back of your wrist against the door frame in an outward movement.
There should be little to no movement. Hold for 5 seconds. Do it for 3 sets with 10 reps each.
Stand in a doorway with your elbow bent at a 90° angle and make a fist or touch the door frame with your palm.
Keep your elbow on your side and push the door frame with your fist or palm. There should be little to no movement. Hold for 5 seconds. Do it for 3 sets with 10 reps each.
Stand upright and hold a stick behind your back using both hands. Slowly move the stick away from your back upward and hold the position for 5 seconds. Repeat it 10 times.
Lie on your back and hold a stick with the palms facing up. Lift your forearm on the injured side at a 90° angle and the other arm at a 45° angle.
Move the stick upward by rotating the affected shoulder. Your injured arm should form a 90° angle laying flat on the mat. Hold the position for 5 seconds. Repeat it 10 times.
Stand upright and hold a stick with your hands, palms facing away from your body. Let the stick rest on your thighs.
Keep your elbows straight as you use one arm to push the other up to the side as high as possible. Hold the position for 5 seconds. Repeat it 10 times.
Stand upright with your arms at your sides. Slowly raise and spread your arms to shoulder or eye level. Your arms should be at a 30° angle away from your body. Point your thumbs toward the ceiling.
Hold the position for 2 seconds and lower your arms slowly. Do it for 3 sets with 10 reps each. You can hold a 4-lb weight or a soup can when doing this exercise if there is no pain.
Lie on the side of the unaffected arm. Place a rolled towel between your side and elbow. With your top arm at your side, bend your elbow at a 90° angle. Keep your elbow against your side, raise your forearm as high as you can and hold the position for 2 seconds.
Slowly lower your arm across your body. Do it for 3 sets with 10 reps each. You can hold a 4-lb weight or a soup can when doing this exercise if there is no pain.
Lie on a table or the edge of a bed face down with the injured arm hanging down to the floor. Raise your arm out to the side at shoulder height, with your thumbs pointed toward the ceiling.
Hold the position for 2 seconds and then lower it slowly. Start this exercise with no weight. As you get stronger, add a 4-lb weight or a soup can. Do it for 3 sets with 10 reps each.
Be in a pushup position with your hands and knees on the floor. Lift your feet off the floor and keep your arms shoulder-width apart. The plus part is arching your back when you straighten your elbows.
Bend your elbows and lower your body to the floor and go back to the starting position. Do it for 3 sets with 10 reps each.
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Stand with a stick in your hands, palms facing down. Keep your elbows straight as you lift your arms over your head. Hold for 5 seconds and return. Repeat 10 times.
Standing upright, hold a stick behind your back with both hands. Slowly move the stick away from your back and hold for a count of 5. Release. Repeat 10 times.
Lie on your back on a hard surface. Hold a stick in your hands keeping the palms facing up. Rest your upper arms on the floor with your forearms bent at a 90 degree angle. Using one arm, push your other arm away while still keeping the elbow of that arm pushed at your side. Hold for 5 seconds. Repeat 10 times.
Standing upright with one arm behind your head holding a stick. Bend your other arm behind your back to hold the stick. Move the stick up and down by bending your elbows. Hold for 5 seconds. Return to your starting position. Repeat 10 times.
Standing upright, hold a stick with both hands, palms facing out. Let the stick rest against your thighs. Keep your elbows straight as you use one arm to push the other out to the side and as high as possible. Hold the stretch as you count to 5. Repeat 10 times.
Standing straight, shrug your shoulders up toward your ears and hold for 5 seconds. Next, squeeze your shoulder blades together for 5 seconds. Then, pull your shoulder blades down and back toward the floor. Relax. Repeat this cycle 10 times.
Stand facing a wall, about 6 inches away from it. Raise one arm to the side placing the thumb side against the wall with your palm facing down. Keeping the elbow straight, rotate your body in the opposite direction of the arm until you feel the stretch across your bicep. Hold for 15 seconds, then repeat 3 times.
While standing in a corner or doorway, place your arms on the wall slightly above your head. Lean forward slowly until you feel the stretch along the front of your shoulders. Hold the stretch for 15-30 seconds and then repeat 3 times.
Stop living with shoulder pain! Schedule a consultation with our board certified physiatrist for diagnosis and treatment of your shoulder pain or injury. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries, provide pain relief, and improve mobility.
Our goal is to help you heal, move freely, and achieve a better quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office so patients receive affordable treatments by avoiding unnecessary facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.
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