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Rotator Exercises To Heal Shoulder Pain

By on October 31, 2011

‘Rotator cuff’ is a pack of muscles that acts as a bridge between your arm and shoulder. They are the ones that pull the weight and move your arm. Any injury or blow to the shoulder or the upper arm also affects the rotator cuff and that is why you find it painful to move your hand.

If you have sustained a shoulder dislocation or a similar injury lately, your physician must have asked you to exercise. All of these exercises heal the rotator cuff and relieve you of the unbearable pain. Given below are some similar exercises that can help your injured shoulder regain its strength.

Best Rotator Exercises To Heal Shoulder Pain

Side Bends

Lie on your side and keep the affected arm up. Hold a small bottle with water in it and bend the elbow so that your forearm is parallel to the rest of the body. Then, making a semicircle with the affected hand, lift it as much as you can.

 Side Bends exercises

Do this very slowly and check whether you feel pain in this movement. Stop immediately in case of pain. Repeat the motion five times and rest. Try this three times in a day.

Vertical Swings

Stand straight and hold a small water bottle or a book in the affected hand. Keep your hand by your side and slowly start swinging it. Do not jerk at all and keep the motion natural.

Vertical Swing exercises

Once you have done this exercise for a couple of days, increase the area of swings and slow down the speed. Take your arm as high as possible in front of you and towards your back. Ensure that your grip on the object is tight and the hand is straight.

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Free Motion

Lie on your stomach on a bed or a bench and keep the affected arm towards the side. Let the arm suspend freely in the air and check any signs of pain. Then, slowly start making small circles with the affected arm.

Increase the size of the circles but keep the movement free of force. Once you get comfortable with this, add weight to your hand. To add another variation, try shaping letters and numbers with your arm. Exercise this regularly for quick healing.

Stretching

Any kind of stretching when done in moderation will help you in healing the rotator cuff and ultimately the entire shoulder. Just make sure that you do not exert force or put sudden weight on the injury.

stretching exercises

An example of a similar exercise would be leaning on a wall and resembling a push-up like movement. Do not put any weight on the hands, just ape the motion.

Another exercise is grabbing a pole with both the hands and pushing yourself backwards very smoothly. Again, do not force the movement otherwise it can cause tearing of ligaments.

These exercises are meant to heal the shoulder pain and strengthen the rotator cuff muscles. They should always be tried after consultation with a medical expert.

Do not continue in case of pain and get help. Exercise regularly and very soon you would rid yourself of the irritating uneasiness in your shoulder.

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