Rotator cuffs make it possible for us to raise and rotate our arms, get things from high places, comb our hair, and play sports like tennis, swimming, and baseball. Over time, our rotator cuffs experience wear and tear. This is why it is equally important to do rotator cuff exercises so that we can maintain our rotator cuffs’ functionality and strength to avoid injuries.
According to the Orthopedic & Sports Medicine Center of Oregon, the yearly incidence of shoulder pain among patients seeking primary care has a prevalence of 70% in a lifetime. There are many other factors that may cause shoulder pain, and some of these are associated with the rotator cuff.
The rotator cuff is a collective term pertaining to the four muscles surrounding the shoulder blade and keeping the upper arm bone and the shallow socket of the shoulder intact. Each of these muscles works in conjunction to allow movement and stability when exercising or playing sports. In most cases, these intense activities cause impingement on the muscles or tearing of tendons, leading to intolerable pain. While some may be temporary, serious shoulder pain should be diagnosed under the eye of professionals.
Common Injuries
Repetitive and prolonged overhead activities, as well as improper heavy lifting, can cause substantial injuries to our shoulder muscles. Older adults are also more prone to diseases and injuries on their shoulders. Common injuries include:
1. Tearing
Tearing of the shoulder muscles can be categorized either as an acute tear or degenerative tear.
Acute tears occur when one falls down on the arm or lifts heavy objects, which leads to the stretching and tearing of the muscles. This type of tear can be associated with other shoulder injuries, such as a dislocated bone or broken collarbone.
Degenerative tears, on the other hand, are caused by the wearing down of tendons primarily due to aging.
2. Bursitis
Bursitis is a condition when the bursa, a fluid-filled sac acting as a cushion between the tissues of the body, gets irritated and inflamed. This is often a result of continuous pressure along the shoulder muscles, such as when throwing a baseball or lifting objects over the head. It can also be a result of an infection on the shoulder tissues.
3. Tendinopathy
Tendinopathy, another term for tendinosis, refers to the irritation of the tendons caused by collagen breaking down due to aging or lack of muscle tone. This condition is often interchanged with tendinitis, an inflammation of the tendon.
Exercises for Rotator Cuff Injuries
When not treated and managed immediately, shoulder injuries may lead to serious degenerative disorders and permanent loss of motion. While conditions like bursitis or tendinitis can get better with rest and medication, keeping the muscles inactive for longer periods can tighten and enclose the connective tissues around the joints. This phenomenon is what is commonly called “frozen shoulder.”
Daily supervised rotator cuff exercises can help relieve shoulder pain and help prevent future shoulder injuries. Your doctor or physical therapist may recommend performing these simple rotator cuff exercises:
1. Crossover Arm Stretch
This exercise helps the shoulder joint and muscles to be more flexible and mobile. Lowering the arm while doing this exercise can help relieve pain and tightness around the shoulder.
2. Pendulum Swing
This exercise helps the shoulder muscles and neck to relax through a series of passive motions. This type of standing exercise is also best for people with back pain or those having difficulty maintaining balance.
3. Internal and External Rotation
These types of rotator cuff exercises work on the front and back muscles surrounding the shoulders and the upper back. These can either be performed standing up or lying down.
4. Standing Row
This exercise helps strengthen the shoulder and the upper back. Rotator cuff exercises performed with pulling objects targets the muscles on the backside of the body.
5. Posterior Stretch
Posterior stretching helps loosen the muscles around the injured arm. This can either be done standing up or sitting down, whatever is comfortable for the back.
How to Avoid Shoulder Injury
Aside from performing daily exercises to avoid shoulder injury, seeing a chiropractor or a physical therapist can also help. Your chiropractor or physical therapist may recommend simple methods to help you maintain healthy muscles and prevent life-threatening diseases.
- Here’s how to avoid shoulder injury according to chiropractors:
- Engage in guided activities to avoid sore muscles and shoulder pain
- Regularly exercise and eat a balanced diet to strengthen shoulder and body muscles
- Routinely get a checkup so that you can get an evaluation of your physical condition
Meet Your Care Team
Caring for rotator cuff means having a close collaboration with a trusted care team who can properly evaluate and treat your shoulder injury.
Advance Chiropractors Group can help you achieve the best rotator cuff care by connecting you to experienced and trained physical therapists and chiropractors in Clearwater, FL. Book an appointment with us today!
