Rotator Cuff Tear Rehab & Exercises (Shoulder Pain, Tendinitis, Impingement)

Introduction

This tutorial provides step-by-step guidance for rehabilitating a rotator cuff tear, shoulder pain, tendinitis, and impingement based on expert advice from the E3 Rehab video. It explains essential anatomy, common conditions, pain monitoring, and specific exercises to promote recovery and strength in the shoulder.

Step 1: Understand Rotator Cuff Anatomy and Function

• The rotator cuff consists of four muscles that stabilize the shoulder joint and allow for a wide range of motion.
• Key functions include:
  • Stabilizing the shoulder during overhead movements.
  • Assisting in lifting and rotating the arm.
• Familiarize yourself with the anatomy to better understand how injuries can affect function.

Step 2: Identify Common Shoulder Conditions

• Recognize the following issues that may arise:
  • Impingement: Occurs when shoulder tendons are compressed during overhead activities.
  • Tendinitis: Inflammation of the rotator cuff tendons, often resulting from repetitive movements.
  • Rotator Cuff Tear: A significant injury that can affect mobility and cause pain.

Step 3: Monitor and Understand Your Pain

• Keep track of your shoulder pain:
  • Rate your pain on a scale of 1 to 10.
  • Note when pain occurs (e.g., during specific activities or at rest).
• Understanding your pain can help tailor your rehabilitation approach and inform your healthcare provider.

Step 4: Perform Shoulder Exercises

• Engage in exercises designed to strengthen the rotator cuff and improve shoulder function. Key exercises include:
  1. Pendulum Swings
     • Lean forward and let your arm hang down.
     • Gently swing your arm in small circles.
  2. Shoulder External Rotation
     • Use a resistance band.
     • Stand with your elbow at a 90-degree angle and rotate your forearm away from your body.
  3. Shoulder Internal Rotation
     • Use a resistance band.
     • Keep your elbow at a 90-degree angle and rotate your forearm towards your body.
  4. Scapular Retraction
     • Squeeze your shoulder blades together while standing or seated.
     • Hold for a few seconds and release.

Step 5: Keep the Routine Simple

• Focus on consistency and simplicity with your exercise routine:
  • Aim for short sessions (10-15 minutes) multiple times a week.
  • Gradually increase resistance and repetitions as tolerated.
• Avoid overexerting yourself, especially if pain increases.

Conclusion

Rehabilitating a rotator cuff tear or managing shoulder pain involves understanding the anatomy, recognizing common issues, monitoring pain levels, and consistently performing targeted exercises. Start incorporating these steps into your routine, and consider seeking professional guidance for personalized care. Regular practice and patience can lead to improved shoulder strength and function over time.