Rotator cuff injuries affect a large number of people every year and most commonly athletes or active hobbyists. Thus, conditioning the shoulder after the damage is extremely important. Shoulder conditioning is another term for physiotherapy and exercise. 

The better the conditioning program following the injury, the faster you can expect the injury to heal and be ready for full use once again.

What Is a Rotator Cuff Injury?

Rotator cuff injury occurs when any of the numerous muscles and tendons that make up the rotator cuff are injured. These are the muscles and tendons of the shoulder that connect to the upper arm bone of the humerus. 

The four separate muscles that make up the rotator cuff are the Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. These muscles come together and form the shape of a ‘cuff’.

These muscles all have slightly different uses, and they work together to provide the shoulder with different ranges and directions of motion. Almost all of the movements you can imagine when you feel your shoulders move are controlled by the rotator cuff. 

Primarily they hold together the humerus and the shoulder joint in its position throughout all the different ranges of motion that you use your shoulder to make.

What Is Shoulder Conditioning After a Rotator Cuff Injury?

Shoulder conditioning after a rotator cuff injury is the act of nursing and treating the shoulder through exercises and physiotherapy to reduce further damage and quicken the recovery time of the rotator cuff so that normal use of the rotator cuff can resume. 

These exercises intend to gradually rebuild the strength in the muscles and tendons of the rotator cuff, slowly increasing the strength of the muscles, speeding up the healing process. 

Shoulder conditioning after a rotator cuff injury is not an overnight process. A full recovery of the rotator cuff takes time and consistent effort. 

Sticking to a regular conditioning plan after your rotator cuff injury is the surest way to get your shoulder back to full health in the shortest time. It should be followed religiously by anyone who has recently injured their rotator cuff.

How Can I Condition My Shoulder After a Rotator Cuff Injury?

You can condition your shoulder after a rotator cuff injury by following these simple conditioning exercises described below. Remember to drink lots of water, eat well and take vitamins that improve your body’s natural healing ability, such as Vitamin C.

Watch this video for some easy rotator cuff exercises that you can do at home or at the office:

Alternatively, we’ve listed out the steps for various other exercises to help condition your shoulder after a rotator cuff injury.

External Rotation with Arm Abducted 90°

You will need an elastic stretch band of a comfortable resistance for this exercise. Depending on how bad your rotator cuff injury is, you can get a few of various resistances and test out which ones feel better for you. Start with the lowest resistance and then move up. 

1. Make a 3-foot-long loop with your elastic stretch band and tie the ends together. Attach the loop to a fixed object such as a large table leg. You’ll want the object you are connecting it to to be immobile and not shift or move at all. Doorknobs may also be suitable, but you will need to make sure that the door is closed and that you are pulling in the opposite direction required for the door to swing open.
2. Stand straight facing the object the band is tied to, hold the band and bend your elbow at 90° and raise to your shoulder level. This would mean that your elbow will be at your shoulder level with your arm facing outward in front of you.
3. Now, while keeping your shoulder and elbow level with each other, pull back on the band until your hand is up to the same level as your head. Slowly return your hand to the starting position after this.
4. Do 3 sets of 8 repetitions each time and do this 3 times per week as the exercise becomes easier to perform progress to 3 sets of 12 repetitions.

Internal Rotation

As with the previous exercise, you will need an elastic stretch band of comfortable resistance. Test which one feels best and then move up if necessary. 

1. Make a 3-foot-long loop with your elastic stretch band and tie the ends together. Attach the loop to a fixed object such as a large table leg. You’ll want the object you are connecting it to to be immobile and not shift or move at all.
2. Stand straight and parallel to the object that you tied the band to. This means that the object will be on your side with the elastic stretch band pulled away and your arm bent 90° as if you were holding a mug at your waist. The arm you are using should be the one closest to the object tied to the band.
3. Now, while keeping your elbow close to your waist, bend your arm inwards and towards your body while keeping it straight. Slowly return your arm to the starting position after this.
4. Do 3 sets of 8 repetitions each time and do this 3 times per week as the exercise becomes easier to perform progress to 3 sets of 12 repetitions.

External Rotation

As with the previous exercise, you will need an elastic stretch band of comfortable resistance. Test which one feels best and then move up, if necessary. 

1. Make a 3-foot-long loop with your elastic stretch band and tie the ends together. Attach the loop to a fixed object such as a large table leg. You’ll want the object you are connecting it to to be immobile and not shift or move at all.
2. This exercise is very similar to the previous movement, with the first difference being that the arm you will be using will be the arm that is furthest away from the object tied to the band.
3. The second difference is that instead of moving your arm inwards towards your body, you move it outwards away from your body and to your side. Make sure to squeeze your shoulder blades together when moving your arm away from your body. Slowly return your arm to the starting position after this.
4. Do 3 sets of 8 repetitions each time and do this 3 times per week as the exercise becomes easier to perform progress to 3 sets of 12 repetitions.

When Should I See a Doctor for a Rotator Cuff Injury?

You should see a doctor for your rotator cuff injury if your injury does not improve after the first few days or so and if you experience great difficulty raising or sleeping on your arm. This could mean that your rotator cuff is torn, and shoulder conditioning may not improve your situation.