![Rotator Cuff Tear [肩袖撕裂]](https://images.unsplash.com/photo-1603309288253-08db72e5117d?ixlib=rb-4.1.0&q=90&fm=jpg&crop=entropy&cs=srgb&w=3840)
⏬
Patient Handout Download
Rotator Cuff Tear Handout.pdf949.7 KB
Explanation Videos
‣
Basic Exercises
Accelerate your recovery! 💨 Do these exercises daily in this sequence while waiting for your physiotherapy appointment. 📅
Scapular Retraction
Reps: 5 Sec hold, 10 Reps, 2 Sets
‣
- Start: Begin sitting in an upright position.
- Move: Gently squeeze your shoulder blades together, relax, and then repeat.
- Tip: Make sure to maintain good posture during the exercise.
Flexion Wall Slide with Towel
Reps: 5 Sec hold, 10 Reps, 2 Sets
‣
- Start: Begin in a standing upright position holding a towel against a wall at shoulder height.
- Move: Slowly slide the towel straight up the wall, straightening your elbow. Then lower it back down, and repeat.
- Tip: Make sure to keep your back straight during the exercise and only raise your arm as far as you can without causing pain.
Isometric External Rotation
Reps: 5 Sec hold, 10 Reps, 2 Sets
‣
- Start: Begin in a standing upright position with your elbow bent at 90 degrees and a towel roll between the involved arm and wall.
- Move: Keeping your elbow tucked, push your arm into the wall as if you are rotating your forearm outward. Relax and repeat.
- Tip: Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck throughout the exercise.
Isometric Internal Rotation
Reps: 5 Sec hold, 10 Reps, 2 Sets
‣
- Start: Begin standing upright, facing a door frame, with your elbow bent at a 90-degree angle and a towel between the inside of the hand and wall.
- Move: Keeping your elbow tucked, push your arm into the door frame as if you are rotating your forearm inward. Relax and repeat.
- Tip: Avoid shrugging your shoulders as you move the umbrella, and allow your uninvolved arm to direct the movement.