Strengthening (Rotator Cuff strain)

The following guidelines are for information purposes only. We recommend seeking professional advice before beginning rehabilitation.

Static exercises

• These can be done in the early stages of rehabilitation. There is no movement involved. The muscles are contracted against an immovable object such as a wall. If an exercise is painful, do not do it. The earlier the athlete can start with these exercises the better. They can usually be started within 5 to 7 days of resting the injury.
• The photograph opposite shows static contractions performed against a wall. Aim to hold the position for 10 seconds, relax for three seconds and contract again for 10 seconds. Repeat this in each direction for 10 repetitions so long as they do not cause pain.
• The duration of hold and number of repetitions can be increased until the athlete feels confident enough to move onto dynamic exercises.

Rotator cuff exercise

• Using resistance band perform 3 sets of 10 repetitions daily. Have a minutes rest between sets.
• Ensure the resistance band is not too tight. The exercise should be difficult enough so that the athlete feels it working by the time they get to the last repetition of the third set.
• If they find it too easy then increase the number of repetitions graudally up to 20 reps.
• If they still find this too easy, get a stiffer rehabilitation band or try the alternative below. Aim to cover as big a range of movement as possible (pain free!)

Alternative rotator cuff exercise

• Using a small weight, place the elbow on a bench or similar with the upper arm horizontal.
• Rotate the shoulder to lift the weight through as large a range of motion as is comfortable.
• Aim for 10 to 20 repetitions or enough to feel the muscles working.