Rotator Cuff
The rotator cuff is a group of four tendons that stabilize the shoulder joint and enable lifting and rotation of the arm. These tendons form a “cuff” around the shoulder, keeping the upper arm bone securely in place during movement.
When the rotator cuff is injured or weakened, it can disrupt shoulder stability, leading to pain, weakness, and limited range of motion.
These exercises help strengthen and stabilize the shoulder, improving mobility and reducing pain. Perform them slowly and pain-free.
1
Wand Exercise Extension
2
Push up with a plus Exercise
3
Scaption Exercise
Exercises to Recover from Rotator Cuff
Symptoms to Watch Out For
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Shoulder pain, especially with lifting or rotation
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Weakness in the arm
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Limited range of motion
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Difficulty performing everyday activities such as reaching overhead or behind the back
Who is at Risk?
Age Group: Risk rises significantly after 50 and increases with age.
Athletes: Those in sports with frequent overhead movements like baseball, tennis, volleyball, weightlifting, and swimming.
Professionals: Jobs requiring repetitive arm raising or overhead work, such as painters, factory workers, construction workers, and manual laborers.
Other Risk Factors: Medical conditions, poor biomechanics, genetics, smoking, high BMI, prior shoulder injuries, and sex-related differences.
What Causes Rotator Cuff
Rotator cuff tendons naturally weaken with age and can be further stressed by repetitive overhead movements in sports or work, such as cricket, baseball, swimming, or tennis. Areas with reduced blood supply, like the supraspinatus tendon, are especially prone to wear and tear.