Exercises to Head Off a Painful Rotator Cuff Injury

Exercises to Head Off a Painful Rotator Cuff Injury

By Len Canter | Article Featured on US News

The rotator cuff refers to a group of four distinct muscles and tendons that connect to each shoulder and stabilize the humerus, the upper arm bone. These muscles are engaged when you move your shoulder, and work together to give you the needed range of motion to toss a ball or reach for an object on a high shelf.

Baseball pitchers and other athletes aren’t the only people who experience rotator cuff injuries. The American Academy of Orthopaedic Surgeons estimates that nearly 2 million Americans see a doctor about a rotator cuff problem every year. Strengthening this group of muscles can help enhance the stability of this important joint and help you avoid injury.

Alternating arm and leg lifts: Position yourself on all fours. Your arms are straight, with hands directly below your shoulders and your knees directly below your hips. Tighten your core muscles and simultaneously extend your left leg and your right arm straight out so that they’re both parallel to the floor. With control, lower them, and repeat 10 to 15 times. Then repeat the sequence with your right leg and left arm.

Stability ball pushups: Take pushups to another level by doing them with your hands on a stability ball. From the same position on all fours, place your hands on the ball, shoulder width apart, with your upper arms pressed against your sides. Straighten your legs, with toes flat on floor. Keeping your body in a straight line from head to feet, straighten your arms, pushing your body away from the ball. Hold briefly, then bend elbows to return to the start position. Repeat 10 to 15 times.


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

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Rotator Cuff Surgery Recovery Timeline

Article Featured on Verywellhealth.com

Rotator cuff surgery is a common treatment for a torn rotator cuff. Most rotator cuff tears are treated without surgery, but there may be situations where surgery is the best treatment. In some cases, surgery is considered immediately after an injury, while in other situations, surgery is only the last step when all other treatments have failed.

Read more

5 Simple Exercises for Rotator Cuff Pain

Article by Kristen Barta | Featured on Health Line

As sports fans and athletes alike know, shoulder injuries are serious business. They can be extremely painful, limiting, and slow to heal. As physical therapist and founder of WebPT Heidi Jannenga explains, the rotator cuff is a common shoulder injury site, though there are plenty of exercises to help you recover.

The rotator cuff is a group of four muscles that stabilize the shoulder and allow it to move. Jannenga says you should visualize the head of the arm bone as a golf ball, and the area of the shoulder blade as a golf tee: “The rotator cuff serves as a sleeve that enables the ball to spin and roll while remaining on the tee.”

Read more

5 Exercises for Rotator Cuff Pain

5 Exercises for Rotator Cuff Pain

What is a rotator cuff injury?

As sports fans and athletes alike know, shoulder injuries are serious business. They can be extremely painful, limiting, and slow to heal. As physical therapist and founder of WebPT Heidi Jannenga explains, the rotator cuff is a common shoulder injury site, though there are plenty of exercises to help you recover.

The rotator cuff is a group of four muscles that stabilize the shoulder and allow it to move. Jannenga says you should visualize the head of the arm bone as a golf ball, and the area of the shoulder blade as a golf tee: “The rotator cuff serves as a sleeve that enables the ball to spin and roll while remaining on the tee.”

Read more