ROTATOR CUFF IMPINGEMENT RECOVERY PROGRAM
1. Range of Motion Exercises: Daily
2. Stretching: Daily
3. Strengthening Exercises: 3x/week
Range of Motion Exercises: DAILY
Each stretch should be held for 30 seconds and repeated 5 times, with a
10-second rest between each stretch.
1. Posture Exercise: Put hands on the hips, lean back, and hold
2. Shoulder Shrugs: Pull the shoulders up and back, and hold.
3. Shoulder Retraction: Pinch the back of the shoulder blades together
using good posture.
4. Pendulum Exercises: Let the arm hang loose. Make 20 small clockwise
circles. Make 20 small counterclockwise circles. Make 20 forward and
backward motions. Make 20 side to side motions.
5. Active Assisted Range of Motion: Lying flat, hold a cane with both
hands. Bring the arms up and then overhead (forward elevation). Then side
to side (external rotation). Then up towards head (abduction).
Each stretch should be held for 30 seconds and repeated 5 times, with a
10-second rest between each stretch.
Use the healthy arm to help the injured arm but keep increasing the use of
the injured arm as it becomes more comfortable. When more comfortable,
you can do these exercises sitting up or standing.
6. Active Range of Motion: In front of a mirror, practice raising your arm
in front of your body while keeping your shoulder down, without shrugging
your shoulder.
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Flexibility Exercises: DAILY
Each stretch should be held for 30 seconds and repeated 5 times, with a
10-second rest between each stretch.
7. Anterior Shoulder Stretch: Place hands at shoulder level on each side
of an open door. Lean forward into the open door and hold.
8. Posterior Shoulder Stretch: Bring the injured arm across in front of the
body as shown. Hold the elbow of injured arm with the healthy arm. Gently
squeeze the bent healthy arm, which will pull the injured arm across the
chest until a stretch is felt in the back of the injured shoulder.
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Strengthening Exercises: 3 Times per Week
Each exercise should be performed as 3 sets of 10 repetitions.
Can increase elastic resistance as strength improves.
A. External Rotation Exercise #1: Secure the elastic band at waist level.
Hold the elbow at 90°, arm at the side. Pull the hand AWAY from the body
as shown.
B. Internal Rotation Exercise #1: Secure the elastic band at waist level.
Hold the elbow at 90°, arm at the side. Pull the hand ACROSS the body as
shown.
OR
OR
A. External Rotation Exercise #2: Lie on side, injured side UP. Bend
elbow at 90° with or without weight and move hand UP as shown.
B. Internal Rotation Exercise #2: Lie on side, injured side DOWN. Bend
elbow at 90° with or without weight and pull hand inward ACROSS BODY
as shown.
C. Scaption Exercise: Hold the arm 30° forward, thumb up or down, raise
the arm.
Only do this exercise IF there is NO pain. May add resistance.
D. Chair Press: While sitting, press up on the chair, and lift the body off the
chair. Try to keep the spine straight.
E. Push-Up Plus: Do a push-up (either on your hands or forearms) and
then really push to bring your spine to the ceiling.
F. Press-Up: Lie on back, elbow locked straight, weights in hands. Move
your arm up toward the ceiling as far as possible.
G. Rows: Seated or standing, bend your elbows at 90° and pull the elastic
band back. Try to pinch your shoulder blades behind you.
H. Upright Row: Do one arm at a time. While standing, lean over a table
and bend at the hip. Pull the hand with weight back, pulling shoulder blade
back.
I: Low Trapezius: Stand straight. Grab elastic bands. Keep your elbows
straight and pull backwards. Try to reach behind you.
