| OK, so you've torn your rotator cuff. You can't lift | | | | The proper form of the exercise is the most important |
| you're arm above your head, and you can't reach over | | | | issue here. Move to 20 to 25 reps as your strength |
| to pick up that Kleenex box that weighs all of 11 | | | | allows. Work out with the light weights 2 or 3 times a |
| ounces. OK, don't panic. I have some good news for | | | | week, allowing the shoulder plenty of time to recover in |
| you. Following this program of rotator cuff exercises | | | | between workouts. |
| may do the trick. | | | | Step #3: Stretch |
| This article is not meant to replace the advice of a | | | | This should actually be done in parallel with step #2 if |
| medical doctor, so please see your doctor, especially if | | | | you can manage the pain. Stretching is a critical part of |
| you're in severe pain. If you're doctor recommends | | | | any torn rotator cuff exercise program. Stretching will |
| only therapy, then this program is for you. | | | | improve circulation to the area, increasing the speed to |
| Here's the 3 step process. Make sure you're patient | | | | recover from your work outs and build strength in the |
| and diligent with this program, so you can produce the | | | | are faster. It also lends itself to increased mobility and |
| best results. | | | | range of motion. One reason why the shoulder is so |
| Step #1: Rest | | | | delicate is that the area receives little blood flow, so it |
| The rotator cuff consists of several small tendons and | | | | takes longer to heal. Any help with circulation to the |
| muscles. If these tendons and muscles are | | | | area is worth the time. |
| overworked, inflammation occurs. To reduce the | | | | Shoulder injuries always take time to heal. Stay |
| inflammation, rest the area and do not strenuous | | | | consistent with your rehab program, especially if you |
| activity, especially throwing or weight lifting. Do nothing | | | | don't see results right away. |
| until the pain and swelling subside. When it does, move | | | | Regarding which specific rotator cuff exercises to use, |
| to step #2. | | | | a medical professional who specializes in rotator cuff |
| Step #2: Light Rotator Cuff Exercises | | | | rehabilitation will be able to help you. Getting the right |
| Consult with your doctor before starting on any | | | | exercises and movements is critical to healing without |
| exercise program. Start with very light weights, and | | | | surgery. |
| start with 10 repetitions, or whatever feels comfortable. | | | | |