Exercises to Heal a Rotator Cuff Injury

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Exercises that can be used to heal rotator cuffs include the use of very light dumbbells while lifting the arm towards the ceiling from a 90-degree position. Discover the importance of consulting a physician before doing such exercises with help from a certified personal trainer in this free video on exercises for rotator cuff injuries.

Part of the Video Series: Fitness & Exercise Tips
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Video Transcript

Hi my name is Tanya Batts and I'm a personal trainer at Gold's Gym. Today I want to talk about rotator cuff injuries and what you can do to kind of help them out, kind of help them get a little healed. First and foremost if you have any type of shoulder injury you absolutely want to consult a physician before doing any type of exercise but I'm going to go to the floor, grab a dumbbell if you have got one, coming all the way down, all the way down. You want to take this weight, little dumbbell, three to five pounds wouldn't go over five pounds, kind of have the arm at 90 degrees, lower and lift. So you are coming down towards the belly, lifting up towards the ceiling. That's internal and external rotation, amazing. You want to do this about maybe ten times on one side, then you want to roll over and do it ten times on the other but that's already heating up my shoulder, just a great way and you can lie all the way down as you do this. Good stuff. You can actually even sit up and do it so you don't even have to be lying down. If you are in a chair, you just want to go out, anything to get that shoulder, kind of get that rich blood supply going to the shoulder because blood is a healer. Got another one for you, two dumbbells. You can do this sitting or standing. I'll just do it sitting. Got the weights, 90 degrees, thumbs kind of facing the ceiling. You want to take both of the arms up and kind of take the elbows or arms out on a 30 degree angle. Out, that's working the shoulder, not, you don't even have to use a weight if you don't want to use one. But what that's doing is warming up all inside the shoulders, strengthening the muscles that go around the shoulder and those are just a few things you can do to really help recover from a rotator cuff injury.


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