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Can external rotations help an already torn rotator cuff?

4 min read

Asked by: Doug Reiffenberger

Is external rotation good for rotator cuff?


And then rotate my hands out to the side. So if you take a look really the movement is coming from my shoulder joint. And nowhere else that's the move of the day this is a great strengthener.

What exercises are good for torn rotator cuff?

What Exercises Can I Do With a Torn Rotator Cuff?

  • Standing Row. A simple exercise to help strengthen your rotator cuff muscles is the standing row. …
  • Internal Rotation. …
  • Crossover Arm Stretch. …
  • Posterior Stretch. …
  • Pendulum swing. …
  • Chest Exercises. …
  • Dip Movements. …
  • Other Shoulder Exercises.


What exercises should you avoid with a torn rotator cuff?

Exercises to avoid with an injured rotator cuff

  • Deadlifts. “These heavy weights are basically pulling your arm out of your socket,” says Kinsey. …
  • Shrugs. Another example of weight pulling down on your shoulder.
  • Squatting. Resting the bar across your shoulders and your arm positioning stresses the rotator cuff.


Can you rehabilitate a torn rotator cuff?

For many people, physical therapy (PT) is the answer. It may be all you need to treat an injured rotator cuff. PT is a way to get back strength and movement after an injury. It includes things like exercise, ice, heat, massage, and equipment to help return your shoulder back to its normal range of motion.

Why can’t I externally rotate my shoulder?

Acromial impingement syndrome, also known as “shoulder impingement” – acromial impingement occurs when your acromion (edge of your scapula) impinges or presses on your rotator cuff during external rotation or when you lift your arm.

How far should I be able to externally rotate my shoulder?

Keeping your elbows against your body swing your forearms away from your body. This is lateral rotation — also referred to as external rotation — and the normal range of motion for a healthy shoulder is 90 degrees.

How long does it take for a torn rotator cuff to heal without surgery?

About eight out of 10 people with partial tears get better with nonsurgical treatments. It can take up to a year for the condition to improve.

How do you heal a torn rotator cuff naturally?

Supplements have different functions, and some may help your rotator cuff injury, including:

  1. St. John’s wort and arnica can help cure musculoskeletal trauma.
  2. Bromelain—an enzyme found primarily in the stem of a pineapple—is a natural remedy to help reduce inflammation.
  3. Vitamins C and E can help reduce pain.


When should you not have rotator cuff surgery?

Most rotator cuff tears don’t require surgery to heal. This is because most people with rotor cuff tears don’t have any problem with their shoulders. Even if the torn rotator cuff causes shoulder pain, you can get relief without surgical treatment.

Can physical therapy hurt a torn rotator cuff?

While physical therapy itself cannot heal a torn rotator cuff tendon, it does strengthen the shoulder muscles and restoring shoulder mechanics. By strengthening all the surrounding muscles, therapy can help compensate for the damaged tendons and improve the mechanics of the shoulder joint.

Can I do push ups with a torn rotator cuff?

If you know that you have a rotator cuff problem, or even if you suspect one, it’s best to avoid regular pushups for a while until you fully heal. In the meantime, wall pushups are a great alternative, as is doing pushups on an elevated surface like a counter or aerobic step.

What is external rotation good for?

The external rotation exercise targets the infraspinatus muscle which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide some stability for the shoulder joint. The main function of the infraspinatus muscle is to rotate the humerus, or long arm bone, away from the body.

How do you perform a rotator cuff external rotation?

And when you're doing this you really want to make sure that your elbow stays 90 degrees. Right. You just going to go up and back again squeeze that towel as you do it this is a tough exercise.

Why is external rotation important?

Sufficient external rotation in shoulders helps keeping your shoulders healthy and improve your posture as well as the ability to reach and lift objects overhead.

How do you train your rotator cuff?

Pull the cable towards you in a rowing motion with your elbow kept high at shoulder height your hand should now be directly in front of your elbow with your arm parallel to the ground.

Should I exercise my rotator cuff if it hurts?

Those with shoulder injuries should initially steer clear of exercises that involve pressing movements or overhead movements. Forget activities like throwing a ball, or specific weight training at the gym like overhead presses and pull downs.

How do you heal a torn rotator cuff naturally?

Supplements have different functions, and some may help your rotator cuff injury, including:

  1. St. John’s wort and arnica can help cure musculoskeletal trauma.
  2. Bromelain—an enzyme found primarily in the stem of a pineapple—is a natural remedy to help reduce inflammation.
  3. Vitamins C and E can help reduce pain.