Whenever a patient comes to see me with a referral that reads “shoulder pain”, about 75% of the time it is an issue with the Rotator Cuff.
The Rotator cuff in made up of 4 muscles in the shoulder, the “SITS” muscles: Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis. These muscles are important in stabilizing the shoulder joint in the socket and providing specific shoulder movements.
Types of Injuries
These muscles can be injured in a variety of different ways including trauma, overuse, and degeneration.
- Trauma: landing with an outstretched arm, forceful pulling or pushing, or when shoulder is dislocated.
- Overuse: this is common in people whose occupation requires them to do overhead activities. Athletes or those in the construction industry (plumbers, painters, electricians).
- Degeneration: age-related. It is common for those 45-65 years of age to have degeneration of the Rotator cuff.
Symptoms of Rotator Cuff injuries are:
- Pain when using the shoulder or even at rest.
- Decreased range of motion. The inability to raise your arm to put dishes away in the cabinet, unable to put on a belt, wash your back, and even ladies, putting on a bra.
- Weakness in the arm. Unable to lift those groceries or even your children.
Specific Rotator cuff injuries include tendonitis or tears of the muscles with the supraspinatus most commonly injured.
- Tendonitis is the inflammation of the tendon (the tendon is the portion that connects the muscle to the bone).
- Tears can be full thickness (the entire muscle) or partial thickness (a portion of the muscle).
Exercises
It is important to strengthen these muscles to allow them to perform their proper function and to not cause injury. Here are particular exercises to perform to strengthen the Rotator Cuff:
- Bent over Rows: Leaning over with opposite arm resting on a couch or table, hang arm down to the side. Then pull your hand to your ribs, squeezing your shoulder blade back. Lower back down and repeat 10 times for 3 sets.
- I’s, Y’s, and T’s: While laying on your stomach (on your bed or couch) or bent over stabilizing with a chair, keeping your elbow straight raise your arm to your ear (I), lower down the arm and raise it back up at a 45-degree angle (Y), lower down again and raise one last time at a 90-degree angle from your body (T). Complete 2-3 sets of 10 repetitions each.
- Internal Rotation: Using a resistance band secured to a door, turn so your injured arm is facing the door, step outward so the band is tightened, with elbow bent at a 90-degree angle, rotate your hand to your stomach against the resistance. Make sure to keep your elbow tucked into your side. Perform 3 sets of 10 repetitions.
- External Rotation: Using a resistance band secured to a door, turn so your injured arm is away from the door, step outward so the band is tightened, with elbow bent at a 90-degree angle, rotate your arm away from your body against the resistance. Make sure to keep your elbow tucked into your side. Complete 3 sets of 10 repetitions.
These exercises can be completed to improve the strength of the Rotator Cuff muscles if you are beginning to have pain but also to help prevent Rotator cuff injuries.
Now please do not think that these exercises are the end all be all for preventing rotator cuff injuries. These exercises will HELP prevent Rotator Cuff injuries, but they can still happen. And there are more exercises that can also be completed.
Along with exercises, Physical Therapy can help you if you have a Rotator Cuff injury. A combination of exercises, manual therapy, and modalities performed by a Physical Therapist will improve your injury better than just one of the above.