How to Prevent a Rotator Cuff Injury

Every year, nearly two million people suffer rotator cuff injuries. Comprising four muscles—the infraspinatus, supraspinatus, subscapularis, and teres minor— which attach the humerus to the shoulder blade, the rotator cuff sees a lot of use, helping individuals every day raise and rotate their arms. As a result, wear and tear over time is common. Athletes such as tennis players, baseball pitchers, and archers are especially at risk.

Anyone suffering pain, weakness, or a cracking sensation near their shoulder when lifting or moving their arm should consider visiting their doctor and/or give themselves a rotator cuff injury test. Otherwise an untreated rotator cuff injury could lead to permanent loss of motion and increased degeneration of the shoulder joint. Even with an early diagnosis, some rotator cuff injuries can never be fully repaired.

Here are three proactive exercises to help improve strength and flexibility and hopefully prevent such injuries from occurring in the first place. Each one is designed so that nearly anyone can do them without equipment and regardless of exercise experience. More experienced individuals may want to increase the challenges of these exercises by utilizing small 2-3 pound dumbbells or a resistance band. For best effectiveness, perform the following exercises at least two or three times a week.

Anyone experiencing worsening pain in the arm or shoulder while doing these exercises is advised to cease all activity and consult a doctor as soon as possible.

Exercise No. 1

1. Stand with your arms slightly behind you, with your thumbs pointed downwards
2. Raise your arms up, with thumbs still pointed down, as if you were pouring water from a bottle
3. Lower your arms back down slowly and steadily
4. Repeat ten times

Exercise No. 2

1. Lie on one side on either your bed or floor
2. Move your upper arm to your side, with your elbow bent at a 90-degree angle and your hand resting palm-down against your chest
3. Rotate your shoulder out, raising your forearm so that it is level with your shoulder
4. Lower your arm back down slowly and steadily
5. Repeat ten times with each arm

Exercise No. 3

1. Lie stomach-down on either your bed or a table
2. Stick one arm out at shoulder length, with your elbow bent at a 90-degree angle and your hand down
3. Keep your elbow bent, slowly and steadily raise your hand until it is level with your shoulder
4. Lower your hand back down slowly and steadily
5. Repeat 10 times with each arm