ROTATOR CUFF AND SHOULDER CONDITIONING PROGRAM
STRENGTH:
Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury.
FLEXIBILITY:
Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
TARGET MUSCLES:
INFRASPINATUS
SUBSCAPULARIS
BICEPS
TRICEPS
SUPRASPINATUS
DELTOIDS
TRAPEZIUS
RHOMBOIDS
TERES MAJOR
TERES MINOR
LENGTH OF PROGRAM:
This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your practitioner. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Performing the exercises two to three days a week will maintain strength and range of motion in your shoulders.
ROTATOR CUFF AND SHOULDER CONDITIONING PROGRAM
WARM UP
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
STRETCHING EXERCISES
PENDULUM
MUSCLES WORKED: DELTOIDS, SUPRASPINATUS, INSFRASPINATUS, SUBSCAPULARIS
DIRECTIONS:
Lean forward and place one hand on a counter or table for support. Let your other arm hang freely at your side.
Gently swing your arm forward and back. Repeat the exercise moving your arm side to side, and repeat again in a circular motion.
Repeat the entire sequence with the other arm.
REPETITIONS: 3 SETS 10-12 REPS
DAILY
CROSSOVER ARM STRETCH
MUSCLES WORKED: POSTERIOR DELTOID, TRICEPS
THIS STRETCH SHOULD BE FELT IN THE BACK OF YOUR SHOULDER AND UPPER ARM
DIRECTIONS:
Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm.
Hold the stretch for 30 seconds.
repeat on your other arm.
REPETITIONS: 5 TIMES EACH SIDE
DAILY
PASSIVE INTERNAL ROTATION
MUSCLES WORKED: SUBSCAPULARIS
THIS STRETCH SHOULD BE FELT AT THE FRONT OF YOUR SHOULDER
DIRECTIONS:
Hold a stick behind your back with one hand, and lightly grasp the other end with your other hand.
Pull the stick horizontally so that your shoulder is passively stretched to the point of feeling a pull without a pain.
Hold for 30 seconds and then relax for 30 seconds
Repeat on the other side
REPETITIONS: 5 REPS EACH SIDE
DAILY
PASSIVE EXTERNAL ROTATION
MUSCLES WORKED: INFRASPINATUS / TERES MINOR
THIS STRETCH SHOULD BE FELT AT THE BACK OF YOUR SHOULDER
DIRECTIONS:
Grasp a stick with one hand and cup the end of the other hand.
Keep the elbow of the shoulder you are stretching against your side and push the stick horizontally to a point of feeling a pull without pain.
Hold for 30 seconds and then relax for 30 seconds
Repeat on the other side
REPETITIONS: 5 REPS EACH SIDE
DAILY
SLEEPER STRETCH
MUSCLES WORKED: INFRASPINATUS / TERES MINOR
YOU SHOULD FEEL THIS STRETCH IN YOUR OUTER UPPER BACK AND BEHIND YOUR SHOULDER. IT IMPORTANT NOT TO FORCE YOUR SHOULDER PAST THE POINT OF THE INTIAL STRETCH.
DIRECTIONS:
Lie on your side on a firm flat surface with your affected shoulder under you.
Bend your arm to 90 degrees.
Use your unaffected arm to push your other arm down. Stop pressing down when you feel a stretch in the back of your affected shoulder.
Hold this position for 30 seconds, then relax your arm for 30 seconds.
REPETITIONS: 5 REPS EACH SIDE
DAILY
STRENGTHENING EXERCISES
THERABAND ROW
MUSCLES WORKED: MIDDLE AND LOWER TRAPEZIUS
YOU SHOULD FEEL THIS EXERCISE AT THE BACK OF YOUR SHOULDER AND MIDDLE OF YOUR UPPER BACK
DIRECTIONS:
Tie a looped resistance band to a door knob or door jam or stabilised chair.
Stand or sit holding the band with your elbow bent and at your side.
Keep your arm close to your side and slowly pull your elbow straight back.
Slowly return to the start position and repeat.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
EXTERNAL ROTATION WITH ARM ABDUCTED 90 DEGREES
MUSCLES WORKED: INFRASPINATUS AND TERES MINOR
YOU SHOULD FEEL THIS EXERCISE AT THE BACK OF YOUR SHOULDER AND INTO YOUR UPPER BACK
DIRECTIONS:
Tie a looped resistance band to a door knob or door jam or stabilised chair.
Stand holding the band with your elbow bent to 90 degrees and raised to shoulder height
Keep your shoulder and elbow level, slowly raise your hand until it is in line with your head.
Slowly return to the start position and repeat.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
INTERNAL ROTATION
MUSCLES WORKED: PECTORALIS AND SUBSCAPULARIS
YOU SHOULD FEEL THIS EXERCISE IN YOUR CHEST AND FRONT OF SHOULDER
DIRECTIONS:
Tie a looped resistance band to a door knob or door jam or stabilised chair.
Stand holding the band with your elbow bent and at your side
Keep your elbow close to your side and bring your arm across your body
Slowly return to the start position and repeat.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
EXTERNAL ROTATION
MUSCLES WORKED: INFRASPINATUS, TERES MINOR, POSTERIOR DELTOID
YOU SHOULD FEEL THIS EXERCISE IN THE BACK OF YOUR SHOULDER.
DIRECTIONS:
Tie a looped resistance band to a door knob or door jam or stabilised chair.
Stand holding the band with your elbow bent and at your side.
Keeping your elbow close to your side, slowly rotate your arm outward.
Slowly return to the start position and repeat.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
ELBOW EXTENSION
MUSCLES WORKED: TRICEPS
YOU SHOULD FEEL THIS EXERCISE AT THE BACK OF YOUR UPPER ARM
DIRECTIONS:
Stand tall with your weight evenly distributed on both feet.
Raise your arm and bend your elbow with the weight behind your head. Support your arm by placing your opposite hand on your upper arm.
Slowly straighten your elbow and bring the weight overhead.
Hold for 2 seconds
Slowly lower your arm back down behind your head and repeat.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
IT IS IMPORTANT TO USE THE CORRECT WEIGHT AND DO THIS EXERCISED CONTROLLED BY NOT SWINGING YOUR ARM OR USING YOUR BACK TO LEVERAGE.
ELBOW FLEXION
MUSCLES WORKED: BICEPS
YOU SHOULD FEEL THIS EXERCISE AT THE FRONT OF YOUR UPPER ARM
DIRECTIONS:
Stand tall with your weight evenly distributed over both feet.
Keep your elbow close to your side and slowly bring the weight up toward your shoulder
Hold for 2 seconds
Slowly return to the starting position and repeat.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
IT IS IMPORTANT TO USE THE CORRECT WEIGHT AND DO THIS EXERCISED CONTROLLED BY NOT SWINGING YOUR ARM OR USING YOUR BACK TO LEVERAGE.
TRAPEZIUS STRENGTHENING
MUSCLES WORKED: TRAPEZIUS, MIDDLE AND POST DELTOID, SUPRASPINATUS
YOU SHOULD FEEL THIS EXERCISE AT THE BACK OF YOUR SHOULDER AND INTO YOUR UPPER BACK
DIRECTIONS:
Place your knee on a bench or chair and lean forward so that your hand reaches the bench and helps support your weight. Your other hand is at your side, palm facing your body.
Slowly raise your arm, rotating your hand to the thumbs up position and stopping when your hand is shoulder height, with your arm parallel to the floor.
Slowly lower your arm to the original position.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
SCAPULA SETTING
MUSCLES WORKED: MIDDLE TRAPEZIUS, SERRATUS
DIRECTIONS:
Lie on your stomach with your arms by your side. Place a pillow under your forehead for comfort, if required.
Gently draw your shoulder blades together and down your back as far as possible.
Ease about halfway off from this position and hold for 10 seconds.
Relax and repeat.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
BENT OVER HORIZONTAL ABDUCTION
MUSCLES WORKED: MIDDLE AND LOWER TRAPEZIUS, INFRASPINATUS, TERES MINOR, POSTERIOR DELTOID
DIRECTIONS:
Bend forward supported by a table or chair with a weight by your side.
Keep your arm straight and slowly raise it up to eye level.
Slowly lower it back to the starting position and repeat.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
INTERNAL AND EXTERNAL ROTATION
MUSCLES WORKED: ANTERIOR DELTOID, PECTORALIS SUBSCAPULARIS, LAT DORSI, POSTERIOR DELTOID, INFRASPINATUS TERES MINOR
DIRECTIONS:
Lie on your back on a flat surface.
Extend your arm straight out from the shoulder and bend the elbow 90 degrees so that your fingers are pointed up.
Keeping your elbow bent and on the floor, slowly move your arm so that your hand is lying flat on the surface you are lying on.
Keeping your elbow bent and on the floor bring your hand back to the beginning position.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
IF YOU EXPERIENCE PAIN WITH YOUR SHOULDER AT 90 DEGREES REDUCE THE ANGLE TO 45 DEGREES. MAKE SURE THIS EXERCISE IS DONE PAIN FREE.
EXTERNAL ROTATION
MUSCLES WORKED: INFRASPINATUS, TERES MINOR, POSTERIOR DELTOID
DIRECTIONS:
Lie on a firm flat surface on your back. Place a pillow under your head for support and to keep your spine straight.
Hold your top arm against your side with your elbow bent to 90 degrees.
Keep your elbow against your side and slowly rotate your arm at the shoulder, raising the weight to a vertical position.
Slowly lower the weight to the starting position.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
DO NOT LET YOUR BODY ROLL BACK AS YOU RAISE THE WEIGHT. IT IS IMPORTANT TO CHOOSE THE CORRECT WEIGHT WHILST DOING THIS EXERCISE.
INTERNAL ROTATION
MUSCLES WORKED: SUBSCAPULARIS, TERES MAJOR
DIRECTIONS:
Lie on a firm flat surface on your back. Place a pillow under your head for support and to keep your spine straight.
Hold your injured arm against your side with your elbow bent to 90 degrees.
Keep your elbow bent and against your body and slowly rotate your arm at the shoulder, raising the weight to a vertical position.
Slowly lower the weight to the starting position.
REPETITIONS: 3 SETS OF 10-12 REPS
3 X A WEEK.
DO NOT LET YOUR BODY ROLL BACK AS YOU RAISE THE WEIGHT. IT IS IMPORTANT TO CHOOSE THE CORRECT WEIGHT WHILST DOING THIS EXERCISE.