| You have an injured rotator cuff. Maybe even a tear. | | | | healing process. |
| What are your options? Is there any way to avoid | | | | By slowly and progressively strengthening through |
| surgery and other intrusive measures? Through the | | | | intelligent physical therapy, it may be possible to heal |
| intelligent and progressive use of specific rotator cuff | | | | your shoulder naturally. Luckily, there are programs |
| exercises, under certain circumstances it is possible to | | | | designed by specialists in rotator cuff rehab that may |
| heal your shoulder naturally and regain full, pain-free | | | | be able to help you. |
| use of your arm again. | | | | The best rehabilitation program in the world is still no |
| The delicate rotator cuff must be exercised in a gentle | | | | guarantee of success. It's up to you to stay focused |
| and cautious manner to avoid damaging the tissues | | | | and work consistently. A full recovery may take |
| further. These muscles respond best to high reps and | | | | several months, and in some cases a year or more. |
| low weight. When first starting out, stay around 12-14 | | | | Are you prepared to go the distance? Properly done |
| reps per set and gradually build up to around 20-30 | | | | physical therapy has the potential to help you regain full |
| reps as your rotator cuff gets stronger. Strict form is | | | | use of your shoulder. The key is to be patient and |
| essential so take your time and learn how to do the | | | | consistent. |
| rotator cuff exercises correctly or else you could | | | | Use common sense and avoid the temptation to start |
| make your injury worse. | | | | performing rotator cuff exercises without the proper |
| Besides resistance training, stretching should also be | | | | guidance. This is a sensitive area and healing must be |
| included in any complete rotator cuff therapy | | | | approached in a very specific way. There is not a lot |
| approach. Not only does stretching increase circulation, | | | | of margin for error and you could easily make your |
| it also helps with range of motion and overall mobility. | | | | injury worse. A good rehab program is one that is |
| Anything you can do to improve blood flow to the | | | | developed by someone who specializes in rotator cuff |
| area (stretching, massage, heat, etc.) will speed up the | | | | injuries. |