By Lara Heimann
After a rotator cuff injury, proper shoulder strengthening exercises should be employed.
There are specific yoga poses that can help to strengthen the rotator cuff muscles and they include the following:
Modified Side Plank:
- Place the left hand on the floor with the left shoulder aligned over the wrist and the left knee on the floor underneath the left hip. Cup the left shoulder with your right hand to help reinforce the stability.
- Feel as if you are bringing your left scapula/shoulder blade into the body.
- Slowly bring the right leg off the floor and use your left shoulder to help balance. Avoid letting the left shoulder drop down towards your chest and keep the left side of the rib cage lifted away from the floor.
- Lift and lower your right leg 10 times slowly. Repeat on the other side.
Quadruped:
- Come onto all fours with the wrists aligned under the shoulders and the knees under the hips. Lift the head so it’s above the shoulders with the chin in neutral.
- Soften the chest without bending your elbows to feel the scapulae press into the back ribs.
- Tighten your abdominals to support your low back. Hold your quadruped to stabilize the rotator cuff.
Plank:
- From your quadruped, slide one leg back at a time to move into the plank pose.
- Hold your shoulders steady by pulling the scapulae down on your back ribs and keeping your abdominals toned.
- Hold for 10 to 15 seconds.
Dolphin:
- Bring your forearms to the floor and interlace your fingers with the thumbs on top.
- Bring your elbows into a more narrow position and relax your head. Lift your abdominals up and then gradually lift your knees off the ground into a dolphin.
- Your knees can be bent and you can be up on your toes.
- Press your forearms into the floor to strengthen your rotator cuff muscles. Hold for 10 to 15 seconds.