In 2008, close to 2 million people in the US went to their doctors because of rotator cuff problems. In the last article we discussed the larger muscles and bones of the shoulder. I think it’s worth taking time to go into the smaller muscles, like the rotator cuff, since so many people are affected.

Okay, so what is the rotator cuff? It is a network of four muscles that come together as tendons to form a covering around the head of the upper arm. The cuff attaches the upper arm bone to the shoulder blade and helps to lift and rotate your arm. These four muscles are the supraspinatus, infraspinatus, teres minor and subscapularis. (If anyone is studying anatomy, they spell SITS. It helps remembering that during a test.)

One of the main causes of pain in the rotator cuff is tears in these four muscles. It only takes one muscle to fray or tear to cause the pain. The tears are largely caused by the normal wear and tear that goes along with aging. Also, people who do repetitive lifting or overhead activities are at risk. Tennis players, baseball pitchers, painters and carpenters are among this group.

The most common symptoms of a rotator cuff tear include:

  • Pain at rest and at night, particularly if lying on the affected shoulder.
  • Pain when lifting and lowering your arm or with specific movements.
  • Weakness when lifting or rotating your arm.
  • Crackling sensation when moving your shoulder in certain positions.

Initially, your doctor may prescribe ibuprofen to bring down inflammation in the shoulder and offer physical therapy to strengthen and stretch the muscles.

One such exercise would be to lie on your healthy side, knees bent, head on a pillow for comfort, the painful side facing the ceiling. Have a very light weight, 1 or 2 lbs, on the floor next to you. Keeping your elbow bent into your body, lift the weight off the floor as high as you can. Make sure the elbow stays locked into the body. Then place the weight back down on the ground. You can do a set of 8 to begin with, then work up to 3 sets.

Another exercise would be to hold a stick with both hands. Standing straight, stretch your arms by lifting them over your head, keeping your elbows straight. Don’t raise them past the point of pain. Hold that position for 5 seconds, then return back to starting position. Repeat 8 times.

Remember, if you are in pain, see your doctor before doing these exercises, but if you have no pain, these are great exercises to strengthen and stretch those shoulder muscles.

I’m a lightweight, and anything I can do to prevent pain in the future, I will do.

Wishing you happy, healthy shoulders.