The rotator cuff consists of a group of four muscles that surround the shoulder joint, and are responsible for rotating and lifting the arm. These muscles originate in the shoulder blade or scapula and attach to the head of the humerus, and play a critical role in stabilizing the shoulder joint. The rotator cuff pain most commonly can result from tendonitis or partial tear of the rotator cuff tendons. It impacts the activities of daily living like combing your hair, reaching behind your back or for overhead things, and sleeping on the affected side. Rotator cuff injuries are either acute or chronic, resulting from overuse, and are age-related.
- Pectorals stretch– Stand in a doorway with hands holding onto the door frame just below shoulder height. Gently lean forward and turn the body away from your arm until a stretch is felt in the chest. Hold 15 seconds and repeat ten times.
- Crossbody stretch– Grab the involved arm above your elbow with your opposite hand, and pull it across your body toward your chest until you feel a stretch in your shoulder. Hold this stretch for 10 seconds and repeat ten times.
- Pendulum Stretch-Stand and lean over a little, with the affected arm hanging slightly. Take the support of a table with the unaffected side hand. Now rotate the affected arm freely in circles, clockwise and anti-clockwise direction, ten times in each direction. Gradually widen the circle to stretch the shoulder joint capsule. Once you are comfortable, add weights (0.5 kg to start with) to your hand and do the same exercises. In the same position, you can do forward-backward movement and side to side movement of the shoulder.
- Prone Scaption– Lie down on your stomach with your arms and legs fully extended. Slowly lift your arms off the floor, moving your arms into the “Y” formation with palms facing inwards. Hold this stretch for 10 seconds and repeat ten times.
- Seated shoulder row-Sit on the floor with hips and knees flexed to 45 degrees. Place the middle of the resistance band behind the feet. Grasp the ends of the band and pull it toward your hips. Hold the stretch for 10 seconds and return slowly keeping your back straight. Repeat ten times.
- Side-Lying External rotation with dumbbell– Lie down on your side with a towel roll tucked under your upper arm, and your elbow bent to 90- degrees. Hold a dumbbell of 0.5 -1kg in your hand, slowly rotate your forearm upward, then return to the starting position and repeat ten times.
- Side-Lying Internal rotation with dumbbell– Lie down on your side with your lower arm bent at a 90-degree angle. Hold a dumbbell of 0.5-1kg in your hand, and slowly rotate your arm inward, bringing the dumbbell towards your body, then return to the starting position and repeat ten times.
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