Your rotator cuff houses an essential group of muscles and tendons that assist the shoulder joint with everyday function. When you injure your rotator cuff, you risk anything from weeks of recovery to complete loss of mobility. To support your healing process, it’s crucial to be aware of exercises to avoid with a rotator cuff injury while implementing safe exercises that promote recovery.
Whether you’re dealing with a tear, strain or post-surgical recovery, knowing which exercises to avoid is crucial for effective rehabilitation. At New York Spine Institute, we’ve assisted hundreds of patients through diligent, dedicated care. When treating a rotator cuff injury, we recommend exercising with caution. To avoid further injury, skip the following exercises.
Overhead lifts or presses require heavy strain on the shoulder area. If you are recovering from a rotator cuff injury, it’s crucial to avoid shoulder movements like these.
Want to stretch your rotator cuff muscles without causing further damage? Place your hands on either side of a doorframe and shift your body backward and forward for an effective stretch.
Lat pulldowns extend your rotator cuff past its natural range, further stressing your shoulder muscles. While using a lat pulldown machine, you can easily put too much pressure on the area. Instead of rotating your shoulders backward, place a resistance band on the bottoms of your feet and pull them toward you for a safer stretch.
Upright rows require the lifter to put their arms in an internally rotated position, which may lead to a pinched tendon in your shoulders. Those healing from rotator cuff injuries can significantly damage their muscles with this exercise, especially with excessive weights. For an alternative rowing motion, secure a resistance band above your body and pull it down toward your chest.
Bench dips are another example of an internal rotation risking a pinched tendon. When exercising with a rotator cuff injury, keep your arms out of this locked position.
Instead, try a lighter-weight exercise by holding a dumbbell in each hand, slightly squatting and extending your arms in a slow punching motion without lifting or locking your elbows.
It’s important to note the various exercises to avoid after rotator cuff surgery. For example, high-impact movements and heavy lifting, including push-ups and bench presses, become especially critical to avoid until cleared by a physician.
If you have a torn rotator cuff, lifting weights can be tricky. Light weights may be acceptable, but only with proper form and under professional guidance. Always consult with your doctor or physical therapist before returning to weightlifting to avoid risking further injury.
While you should understand the exercises to avoid, it’s equally important to know which ones can support your recovery. Here are a few rotator cuff physical therapy exercises that can be beneficial:
For this simple exercise, bend at the waist and let your injured arm hang down. Gently swing your arm in small circles, allowing gravity to assist. This motion can help maintain shoulder mobility without stressing the rotator cuff.
All you need to perform this stretch is a solid doorframe. Stand in the doorway and place your hands on both sides of the frame, just below shoulder level. Keep your back straight while gently shifting your weight forward and back. The movement can help loosen your rotator cuff muscles and prepare them for more intense activities.
V raises are a great exercise for engaging multiple muscles in your shoulder girdle while ensuring safety during recovery. For this exercise:
You can repeat this movement five times. At first, start by lifting the weight of your arms. As you progress, you might add a 1-2-pound dumbbell or a can from your pantry.
This stretch enhances flexibility in your upper back and shoulders, which is helpful for daily activities like dressing. Stand with a lightweight cane against your back. Slowly slide it upward along your spine, bending your elbows as you move. Continue until you reach a comfortable range of motion. Return to the starting position and repeat five times.
For this exercise, start by laying resistance bands flat on the ground. Once adjusted for the right tension, stand with your feet shoulder-width apart and place the foot opposite the shoulder you will be using forward. Place one hand on your hip, bend at the waist and grasp the bands. Pull them up in a smooth motion, similar to starting a lawn mower. Then, straighten up and continue pulling the band across your body before returning to the starting position.
Recovering from a rotator cuff injury requires patience and care. If you’re unsure about which exercises are safe for you or need personalized guidance, consult with a health care provider or physical therapist who specializes in rotator cuff injuries. They can help develop a tailored rehabilitation program that promotes healing and restores function.
The rotator cuff is a complex and delicate system of muscles and tendons, so it’s important to treat it with care. If you’re recovering from a rotator cuff injury, one of the best ways to heal is by taking it easy at the gym. Speaking to an orthopedic specialist can help you identify the best rotator cuff exercises to keep you on track.
At New York Spine Institute, we serve patients across the tri-state area with world-renowned care. Schedule an appointment today to discover what we can do for you!
