Shoulder injuries are annoying because they seem to take forever to get better! One of the most common injuries has to do with the rotator cuff muscles. The rotator cuff is a group of 4 muscles - supraspinatus, infraspinatus, teres major and subscapularis - that stabilise the head of the humerus in the shoulder socket. These muscles are relatively small compared to the other muscles of the shoulder like the deltoid, biceps and triceps.
Doing exercise or gym work incorrectly, as well as poor ergonomics at work, are common causes of rotator cuff injury like strains or tears. They can also be caused by traumas like falling or aging. Overhead motions like pitching in baseball or overhead pressing in weightlifting may lead to impingement. It may be hard to determine if it is an impingement or a tear as the symptoms are similar - pain on certain movements, weakness with exercise or certain movements like lifting the kettle.
Osteopathy and massage are wonderful to kick start your recovery and regain mobility. Here are some simple exercises you can do to in addition to help with your shoulder rehab.
1) Internal and external rotation with a theraband. You can also do them with a dumbbell lying on your side.
2)Scapula push ups
3) The "face-pull" (see below)
American Academy of Orthopedic Surgeons also have a really informative pdf document of exercises.
Enhance Osteopathy Heidelberg