What are some rotator cuff exercises. I injured mine and need to strengthen it.?
353203
Yes I too was given the same advice.\nRotator cuff strengthening exercises\nList of exercises\n\nIt is important that your shoulder have both strength and endurance of internal and external rotation. This means that you need to carry out at least five rotator cuff exercise sessions each day, each taking only about five minutes.\n\nInternal rotation \n\nInternal rotation diagram\nIsometrics movie\nTubing movie\nFree weight movie\nExternal rotation \nExternal rotation diagram\nFree weight movie\nIsometrics movie\nhttp://www.orthop.washington.edu/uw/unstableshoulder/tabID__3376/ItemID__240/PageID__511/Articles/Default.aspx
731436
I would try yoga.\nIn yoga you just stretch yourself enough until you find a little discomfort, but not too much. Then hold the position for a few seconds, and then back off.\nYou don't have to really hurt yourself.\nYou will find that after a very short time, everything can be moved a bit further. It's important to do it every day though, even if for only a few minutes. I taught myself from a book, and find it really beneficial especially after an injury.\nI find that it makes the injury heal faster, and normal movement return much quicker.
7539
Talk to your doctor about what exercises you can do.  You don't want to injure your ankle or disrupt the healing.
241536
A common injury especially if you had just came back after a break and went all gusto.\n\nThe best thing would have been to ice it the first day and take an anti-inflammatory right away.  Now all you can do is not aggravate it.  Leave it alone and baby it.  It may take awhile, stretch gentle and don't throw the leg for awhile.\n\nUse a roller to roll out your IT band, in other words roll out your outer thigh.  This will help your inner thigh because it will help relax your inner thigh.  They are all connected
272907
Good Luck on your treatment, Tendinitis sux.  I just wanted to emphasize that you should do your best to avoid future repetitive motion.  I sometimes get a flair up of tendinitis on a three-day holiday from using the TV remote control or computer too much.:(
255925
I had shoulder pain when I went to bed. It lasted for about fifteen minutes. I was active without pain. I thought it was a rotater cuff problem I think any recurring pain that lasts for awhile in the upper part of your body should be checked out
646260
Well, if I am not mistaken, the rotator cuff is not bone so it would not have shown up in the X-Ray. If you want a true dx, unfortunately you will have to have the MRI. \n\nYou can try to strengthen it and go with a cortisone shot. But they are not a permanent solution if the tear is bad. Cortisone only covers or masks the problem to get you by for a while. \n\nIf you choose surgery...look for a 6 week recovery period and rehab after that. Sorry I don't have better news for you. Get that checked out by an orthapedic doc so you will know for sure. Good luck.
229905
How long is the recovery from rotator cuff repair surgery?\nThis will depend on several factors, including your level of strength before the fall and the severity of the rotator cuff tear or sprain.  physical therapy begins. Initially, the therapy is gentle so as not to affect the rotator cuff repair. After four to six weeks, more active lifting with the arm begins. Several months after the rotator cuff repair, physical therapy will become more intense in an effort to strengthen the rotator cuff muscles. Complete recovery usually requires at least four to six months. \n\nThis is more so if you've had surgery which you have not. I'm going to give a link on Rotator Cuff's and let you read it. Hope you start hockey again soon. Good Luck!
509833
Have you tried swimming? Its a great exercise. I used to do that when I had fractured my foot. Other exercises include bench press, tricep dips, shoulder press, pull ups. \n\nThere is all sorts of exercises that you can do. What is it that you are exactly looking at?
335381
Flexibility Exercises\nNeck Rotation -  Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Roll the head slowly to the left, making a complete circle with the path of the head.  Reverse direction. See figure \n\n \nArm and Shoulder Rotation - Stand with the back straight and feet shoulder width apart.  Extend the arms outward to shoulder height.  Rotate the shoulders forward, making a large circular motion with the arms.  Reverse direction.\n\n               \nHip Rotation - Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Rotate the hips clockwise while keeping the back straight.  Reverse direction.\n\n                                       \nKnee and Ankle Rotation - Stand with the feet together, and bend at the waist with the knees slightly bent.  Place the hands above the knees, and rotate the legs in a clockwise direction.  Reverse direction.\n\n                                \nNeck and Shoulder Stretch - Stand with the feet shoulder width apart and the arms behind the body.  Grasp the left wrist with the right hand.  Pull the left arm down and to the right.  Tilt the head to the right.  Hold this position for 10 to 15 seconds.  Repeat the action with the right wrist, pulling the right arm down and to the left. Tilt the head to the left.\n\n                             \nAbdominal Stretch - Stand and extend the arms upward and over the head.  Interlace the fingers with palms turned upward.  Stretch the arms up and slightly back.  Hold this position for 10 to 15 seconds.\n\n\nChest Stretch - Stand and interlace the fingers behind the back.  Lift the arms behind so that they move outward and away from the body.  Lean forward from the waist.  Hold this position for 10 to 15 seconds.  Bend the knees before moving to the upright position.  Return to the starting position.\n\n\nUpper-back Stretch - Stand with the arms extended  to the front at shoulder height with the fingers interlaced and palms facing outward. Extend the arms and shoulders forward.  Hold this position for 10 to 15 seconds.  Return to the starting position.\n\n          \nOverhead Arm Pull - Stand with the feet shoulder width apart.  Raise the right arm, bending the right elbow and touching the right elbow and touching the right hand to the back of the neck.\n\nGrab the right elbow with the left hand, and pull to the left.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Do the same stretch, and pull the left elbow with the right hand for 10 to 15 seconds.\n\n                                     \nThigh Stretch - Stand or lie on the stomach.  Bend the left leg up toward the buttocks.  Grasp the toes of the left foot with the right hand, and the heel to the left buttock.  Extend the left arm to the side for balance.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Switch sides.\n\n\nHamstring Stretch (Standing) - Stand with the knees slightly bent.  Bend forward keeping the head up, and reach toward the toes.  Straighten the legs, and hold this position for 10 to 15 seconds.\n\n\n\nHamstring Stretch (Seated) - Sit on the ground with both legs straight and extended forward with the feet upright about six inches apart.  Put the hands on the ankles or toes.  Bend from the hips, keeping the back and head in a comfortable, straight line.  Hold this position for 10 to 15 seconds.\n\n\nGroin Stretch (Standing) - Lunge over to the left while keeping the right leg straight, the right foot facing straight ahead and entirely on the floor.  Lean over the left leg while stretching the right groin muscles.  Hold this position for 10 to 15 seconds.  Repeat with the opposite leg.\n\n\n\n \n\nGroin Stretch (Seated) - Sit on the ground with the soles together.  Place the hands on or near he feet.  Bend forward from the hips, keeping the head up.  Hold this position for 10 to 15 seconds.\n\n\n\n \n\nCalf Stretch - Stand straight with the feet together
413785
Push-ups. Then use dumbbells while sitting focusing on the various moves your arm makes.  Make sure you stretch before and after to warm up and then warm down again after exercises.
960950
try a tens machine and/or a heat pack.
308658
go to this webpage for information on rehabilitating separated shoulders:\nhttp://sportsmedicine.upmc.com/InjuriesShoulderSeparationRehab.htm\n\nhowever, please consult a qualified physical therapist or your doctor before engaging in any activity which might be suggested in reply to your question.\n\nbest wishes.
988969
Get a clue, your body is trying to tell you something. You need to see your doctor.\n\nTreatment may include:putting ice packs on the injured area for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days or until the pain goes away, taking anti-inflammatory medications prescribed by your doctor and doing rehabilitation exercises to help you return to your activity.\n\nWhile you are recovering from your injury, you will need to change your activity to one that does not make your condition worse. You may need to swim instead of running.
737304
I would start a physical therapy regimen.  However you may need to see an orthopedist to make sure you aren't injuried seriously.  you could have tendinitis or arthiritis if you have been playing for a long time.  If your tendons and bones are okay however you should be doing excersies in the gym to strengthen the area and working the area in question.  Make sure you are stretching before your activity and icing after you play.  I would buy ankle wraps so that you don't have to tape them up everytime.  Look into sports therapy and sports medicine websites, there you can get a list of excersises that will help your cause.  \n\nGood Luck!
910378
RICE. Rest, Ice, Compression, Elevation. I'm a gymnast and I have hurt myself PLENTY of times from not warming up or warming up wrong. First of all, rest it and try not to use it as much as possible, if at all. Secondly, ice it. Not too much though, or your skin will start to hurt, lol. I think the recomended was like 20 on ice 10 off but that always seemed a little too much for me. Third, wrap it up with an ace bandage even though it will feel weird, those things work wonders. Elevation can be held off though... Kinda hard to elevate that injury heh. When it starts to feel better, and you can move it again without pain, stretch it a couple times a day to keep it limber, but only for a week or so. Hope I helped some, and good luck healing!
98438
depending on the kind of back pain. If it's from the injury, then you need heatpad and light exercises (for example swimming)and good massages. If it's just from stiffness, then you need to move more. Movement, Movement, Movement!!!