| 1. Support the affected arm during activities of daily | | | | 5. Perform arm pendulums (clockwise and |
| living. This includes driving, typing at the computer, sitting | | | | counterclockwise circles) with arm hanging down in a |
| in a chair and relaxing in your lazy boy at home. | | | | dependent position to reduce pain and loosen the |
| Gravity pulls the arm down when it is unsupported, and | | | | shoulder joint up. This gentle motion stimulates |
| this increases strain on the rotator cuff. It is best to use | | | | receptors in the shoulder joint and helps to increase |
| a soft pillow or cushion when available. | | | | joint space and reduce pain. This also a good warm-up |
| 2. Use ice along the top of the shoulder daily. I always | | | | activity prior to shoulder exercises. You can eventually |
| suggest a frozen bag of veggies or soft wrap that | | | | add a small weight or soup can to increase the effect. |
| conforms to the shape of the shoulder. Be sure to | | | | 6. Use a pillow under the arm at night to better support |
| support the arm as mentioned previously while icing. | | | | the injured arm. I also recommend trying to sleep on |
| Keep the ice on for 15-20 minutes and then off for an | | | | the other side if possible, as lying on the sore side |
| hour. You may ice more than once per day if desired | | | | compresses the bursa and will typically increase pain |
| based on pain. I usually suggest icing before bed to | | | | and wake you. Another no-no is sleeping with your |
| improve sleep. | | | | arms overhead or on your stomach with arm tucked |
| 3. Avoid raising the arm overhead in painful ranges of | | | | above your head. This is sure to create a shoulder |
| motion unless absolutely necessary. The rotator cuff | | | | ache. |
| gets compressed when the arm is elevated above 90 | | | | 7. Perform a routine rotator cuff strengthening |
| degrees and this often further aggravates the | | | | program within a pain free range of motion. Lower |
| symptoms. This is problematic with getting dressed, | | | | intensity and higher repetition exercises designed to |
| fastening the seat belt or placing carry-on baggage in | | | | work the rotator cuff muscles are essential to |
| a plane. Overhead athletes will simply need to rest for | | | | promote healing, reduce inflammation and return you to |
| a given period of time to let the inflammation subside. | | | | pre-injury activity levels again. You will not be able to |
| 4. Do not perform single arm or overhead heavy lifting | | | | break free of the pain cycle without this type of |
| during periods of inflammation. This position coupled | | | | exercise. More importantly, effective rehab exercises |
| with external loads will prolong your pain and slow the | | | | will prevent future injuries and more damage to your |
| recovery process. | | | | shoulder. |