My friend Shane just recently had rotator cuff surgery and asked what he can do and what to expect over the next several weeks. So to Shane and anyone else who has had rotator cuff surgery here are some helpful tips.

1. Respect the healing process. Following surgery your body needs time to heal. There maybe certain restrictions that are given to you by your surgeon – they are given for a reason so pay attention. We live in a world of instant everything and that isn’t how recovery from surgery works, so try and be patient. Obviously easier said than done.
2. Ask questions. Fear of the unknown can be a giant stumbling block. Ask your surgeon and your physical therapist questions, so you can be comfortable with what is going on and create clear expectations. I typically tell my patients that full recovery will take 6-12 months following major rotator cuff surgery. Not that you won’t feel better and progress before 6-12 months, but that somewhere in that time frame (everybody is different) you will feel back to normal.
3. Focus on motion. In the early stage of recovery (first month or two), don’t worry about strength. The repair needs time to heal so don’t even think about lifting things, that will come with time. You will never develop strength in movement that you don’t have so focus on restoring movement. The bodies response to strength building is always the same regardless of if you start today, next week, next month, or next year. However, regaining motion gets progressively more difficult the further removed you are from surgery. (See video for a couple of basic motion exercises you can do following surgery)
4. Be consistent. You aren’t going to recover in a day or a week or a month. But if you are consistent you will recover. It is easy to get discouraged in the process, but keep doing all the little things that you have been taught, they all add up in the end.
5. Listen to your body. You are going to experience pain during your recovery, particularly with stretching as you push yourself to regain movement. Be smart when it comes to pain. Understand that it is your bodies way of communicating with you. I tell my patients to bump into the pain and not plough through it. Recognize true stretch pain as pain that comes on when you are stretching the shoulder and then dissipates when you stop stretching – that is normal. Remember your surgeon and your physical therapist are there to help guide you in the process, but you are the one that feels your shoulder, so listen and communicate what you are feeling.

To Shane and others out their that are going through recovery following Rotator Cuff surgery – GOOD LUCK! I hope you found this information helpful. Please feel free to leave comments and to share the information with your friends or family that may benefit from this information.

Medical Advice Disclaimer

Many of us hold tension in our neck from the stress of daily life. Some have increased muscular tightness because of habitually poor posture. Others have experienced an injury that has left them with ongoing discomfort in their neck. Whatever group you fall into, these simple stretches can help.

Beginning Stretches:

More Advanced:

Remember that stretching to improve ROM takes time, so be consistent and you will begin to decrease muscle tension, decrease pain, and improve your mobility.

To Your Success!

P.S. If you enjoyed this post please share it with others and thanks for sharing!

Medical Advice Disclaimer

As a physical therapist I have the pleasure of working with various people from all walks of life who have experienced an array of injuries. Based on my experience, I have developed an 8 step process that each of us go through whether we are recovering from a specific injury or trying to improve our current level of health and fitness. My goal is to provide you with the framework so that you can assess where you are currently at and make changes to help increase your function today and help prevent injury and loss of function in the future.

The following are 8 STEPS that I assess as I am working with individuals in their recovery:

1. Mobility: think general movement – walking, bending, reaching – are you able to perform your daily tasks?
2. Flexibility: often neglected, but a very important part of full function and injury prevention. Do you stretch on a consistent basis? If your job is primarily sitting you really need to stretch!
3. Stability: think core strength, shoulders to hips – when you are using your arms or legs are they supported by your trunk, or does the movement pull your trunk (spine) in all sorts of directions?
4. Endurance
   1. Muscular: most of us work longs days. Can your muscles keep up for a full shift at work? Look at your posture for clues about your muscular endurance.
   2. Cardiovascular: since your heart is a muscle, it needs working out too.
5. Balance: How do you do standing on one foot? How about with your eyes closed?
6. Coordination: Walking and chewing gum. Performing a new exercise sometimes takes time to figure out. For example – how do you do with tightening your abs while still breathing correctly?
7. Strength: How many pushups, pullups and situps can you do? How long can you hold a wall sit before your legs start shaking?
8. Specific Skills: Whether it is a sport or a task you perform for your job – can you perform it correctly and consistently?

Whether you have experienced an injury and are trying to return to your previous level of function, or you are just trying to stay as healthy as possible. Use these 8 steps to assess where you are at and make changes to help you regain and maintain your optimal level of health and fitness.

P.S. If you enjoyed this post please share it with others and thanks for sharing!

Medical Advice Disclaimer

After a prolonged hiatus from the internet world we are finally back up and going. Granted, it is still a work in progress, but we hope that patients, friends, and family will enjoy the content that we share. Our intent is to help our patients and others have the information they need to make good decisions about their recovery and empower them with the tools they need to take active control of their own health.