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Shoulder Rehab Exercises Cured My Torn Rotator Cuff

By: Nick Bryant

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The one thing that all shoulder injuries have in common is that you are going to have to exercise your shoulder it at some point in order to get it pain free and moving again. It is up to you whether this is instead of an operation or after an operation.

I managed to tear my rotator cuff lifting something that was too heavy resulting in too much force being put on the tendons of my left shoulder. They tore. I knew as soon as I did it because I heard a pop. Just a quiet pop but straight away I knew that I had done something bad. This is called an acute tear. It comes about as the result of a sudden force. You can also end up with an acute tear as the result of a fall or knock but the most common cause is through sports, specifically sports where you are throwing which is why rotator cuff syndrome is often refered to as pitchers shoulder.

With an acute tear you need to immobilise the shoulder for a while to let it heal before you start any king of shoulder rehab regime. Using a sling is great but definitely avoid any action that causes pain or discomfort or you will end up making the injury worse probably needing surgery. You also need to treat the inflammation using ice packs and anti-inflammatory drugs. If the pain persists for more than two or three days see your doctor who may decide to administer a steroid injection to quickly bring down inflammation. When the inflammation and pain have subsided you can start exercises to strengthen the rotator cuff muscles. These will often be Yoga or Pilates based as they focus on restoring control and flexibility as well as strength which is needed to avoid future problems.

A chronic tear on the other hand is brought about through wear and tear. It usually occurs in the over forties as our posture changes but can also happen to anyone who repeatedly works above shoulder height. A Chronic tear is caused by tendons getting rubbed against bone in our shoulder. It tends to start gradually with you experiencing night pain in your shoulder and the pain gradually worsens as the tendon gets more and more worn. Your shoulder becomes gradually weaker and you will start to experience pain as you raise your arm. A tendon can snap completely if this condition is ignored but this is fairly uncommon simply because most people seek help because of the discomfort.

With a chronic tear you will again need to focus on reducing inflammation and managing the pain. Trying to avoid painful movements will help but in order to rehabilitate the shoulder you need to address the underlying cause. If this is age related, exercises to improve posture will help. Again Pilates and Yoga based exercises are good as they focus on control and flexibility and also tend to improve core strength which can directly improve posture. Get your posture back to how it should be and healthy shoulders quickly follow.

My one main tip for getting your shoulder back to full working order is rest. Do not ignore this advice like I did which is why I ended up in pain for six months and facing surgery.

Whatever you did to injure yoru shoulder carrying on regardless will only make things worse. Resting your shoulder is not easy, especially if it is your dominant arm because you use your arms all the time and consequently are using your shoulder as well. Try to change the way you work to avoid any movement that causes pain. Just simple things like rearranging your desk at work can make a huge difference as can giving up driving for a few weeks. Now I know that is not convenient but it will definitely help in the long run. Only when the pain and inflammation has subsided is it safe to start shoulder rehab exercises.

And once your shoulder is better, keep up the exercises and keep your shoulders strong.

Article Source: http://depositarticles.com/

If you found this article useful and would like to know what shoulder rehabexercises stopped me needing surgery check out my site at myrotatorcuffcure.blogspot.com

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