Exercises to Treat Rotator Cuff Injuries at Home

this is a fairly common shoulder injury

this is a fairly common shoulder injury and it can be treated and prevented with

and it can be treated and prevented with

and it can be treated and prevented with the right exercises hi I’m Rebecca

the right exercises hi I’m Rebecca

the right exercises hi I’m Rebecca Brayton and welcome to watchmojo.com and

Brayton and welcome to watchmojo.com and

Brayton and welcome to watchmojo.com and today our host Veronica headed to X Fit

today our host Veronica headed to X Fit

today our host Veronica headed to X Fit to learn what exercises we can do at

to learn what exercises we can do at

to learn what exercises we can do at home while we’re recovering from a

home while we’re recovering from a

home while we’re recovering from a rotator cuff injury okay so once your

rotator cuff injury okay so once your

rotator cuff injury okay so once your therapist is cleared you they may give

therapist is cleared you they may give

therapist is cleared you they may give you some home exercises that you can do

you some home exercises that you can do

you some home exercises that you can do so this is a band we just locked it in

so this is a band we just locked it in

so this is a band we just locked it in the doorway here and I’ll give you this

the doorway here and I’ll give you this

the doorway here and I’ll give you this and we’ll start with internal rotation

and we’ll start with internal rotation

and we’ll start with internal rotation at zero so starting from down low and

at zero so starting from down low and

at zero so starting from down low and you’re just going to turn into your body

you’re just going to turn into your body

you’re just going to turn into your body that way I’m just going to turn you so

that way I’m just going to turn you so

that way I’m just going to turn you so you face me that’s it and we’ll turn

you face me that’s it and we’ll turn

you face me that’s it and we’ll turn into your body that way and you can do

into your body that way and you can do

into your body that way and you can do 10 or 20 repetitions of this really work

10 or 20 repetitions of this really work

10 or 20 repetitions of this really work on trying to keep your arm against your

on trying to keep your arm against your

on trying to keep your arm against your body some people will even put a towel

body some people will even put a towel

body some people will even put a towel under your arm so you have to really

under your arm so you have to really

under your arm so you have to really keep it pinched against your body and

keep it pinched against your body and

keep it pinched against your body and next we’re going to do up at 90 degrees

next we’re going to do up at 90 degrees

next we’re going to do up at 90 degrees here and I want you turning in

here and I want you turning in

here and I want you turning in internally bringing the arm down so with

internally bringing the arm down so with

internally bringing the arm down so with me here I can sort of help stabilize and

me here I can sort of help stabilize and

me here I can sort of help stabilize and keep your arm in a good position if

keep your arm in a good position if

keep your arm in a good position if you’re home alone you may want to put

you’re home alone you may want to put

you’re home alone you may want to put your arm on a table or something like

your arm on a table or something like

your arm on a table or something like that here we can put it on a bench and

that here we can put it on a bench and

that here we can put it on a bench and that’s going to help to keep the arm in

that’s going to help to keep the arm in

that’s going to help to keep the arm in a good position the next is going to be

a good position the next is going to be

a good position the next is going to be external rotation so I’ll have you turn

external rotation so I’ll have you turn

external rotation so I’ll have you turn around yep and starting it close to your

around yep and starting it close to your

around yep and starting it close to your body and again turning out to wherever

body and again turning out to wherever

body and again turning out to wherever you can turn to depends on your

you can turn to depends on your

you can turn to depends on your flexibility a lot of people want to get

flexibility a lot of people want to get

flexibility a lot of people want to get further especially if they have a sore

further especially if they have a sore

further especially if they have a sore shoulder and they’ll cheat by extending

shoulder and they’ll cheat by extending

shoulder and they’ll cheat by extending their wrist or straightening their arm

their wrist or straightening their arm

their wrist or straightening their arm so it looks like you’re going a lot

so it looks like you’re going a lot

so it looks like you’re going a lot further but really it’s the same range

further but really it’s the same range

further but really it’s the same range of motion so just keep it to a small

of motion so just keep it to a small

of motion so just keep it to a small range of motion it doesn’t have to go

range of motion it doesn’t have to go

range of motion it doesn’t have to go too far and again 10 or 20 repetitions

too far and again 10 or 20 repetitions

too far and again 10 or 20 repetitions of this one and the last one arm up and

of this one and the last one arm up and

of this one and the last one arm up and again you could put your arm on a bench

again you could put your arm on a bench

again you could put your arm on a bench to help keep it in a good position so

to help keep it in a good position so

to help keep it in a good position so those are four moves that you can do

those are four moves that you can do

those are four moves that you can do with at home with a band trying to

with at home with a band trying to

with at home with a band trying to strengthen the rotator cuff