Rotator Cuff Exercises These exercises may be used after rotator cuff injury to the shoulder or for strengthening the shoulder. • Do these exercises while lying face down on an exercise table or other sturdy surface where your arm can hang down. • Turn your head toward the shoulder you are exercising. • Do not lift your arm higher than shoulder height for these exercises. Repeat each exercise ____ times. Hold each position for 2 to 5 seconds. Do these exercises _____ times each day.

Exercises ‰‰ Start with your arm hanging down over the side of the table with your thumb pointed towards your head. Your elbow should be straight. Lift your arm straight out to the side to table top level. Hold, then lower your arm and repeat.

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Jimicsiyada Muruqyada Wareegga ama Gulubida Jimicsiyadan waxa lagaa yaabaa in la isticmaalo haddii dhaawac ku yimaaddo muruqyada wareegga ee garabka ama si loo xoojiyo garabka. • Jimicsiyadan samee adigoo wejiga ugu jiifa miis jimicsi ama meel kale oo adag oo gacmahaagu ka lulan karaan. • Madaxaaga u jeedi garabka aad jimicsiga ula jeedid. • Gacantaada kor ha u qaadin meel ka sarreysa dhererka garabkaaga. Jimicsi kasta ku celi ____ jeer. Boos kasta waxaad joogtaa 2 illaa 5 sekin. Jimicsiyadan samee _____ jeer maalin kasta.

Jimicsiyo ‰‰ Ku bilow gacmaha oo ka laalaada dhinaca miiska iyadoo suulkaagu kor u jeedo xagga madaxaaga. Suxulkaagu waa inuu toosan yahay. Kor u qaad gacantaada si toos ah dhinaca xagga sare ee miiska. Halkaa ku hey, ka bacdina hoos u dhig gacantaada oo sidaas ku celi mar kale.

Rotator Cuff Exercises. Somali. 1

‰‰ Start with your arm hanging down over the side of the table, elbow straight with your thumb pointed towards your head. Lift your arm at an angle towards your head to table height. Hold and then lower your arm to start position.

‰‰ Start with arm down, elbow straight and thumb pointed out. Lift your arm straight up to your side to shoulder height. Hold, then lower your arm and repeat.

‰‰ Start with arm down, elbow straight and thumb pointed out, away from your body. Lift your arm at an angle towards your head to table height. Hold, then lower your arm and repeat.

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‰‰ Ku bilow gacmaha oo ka laalaada dhinaca miiska iyadoo suulkaagu kor u jeedo xagga madaxaaga. Kor u qaad gacantaada si xagal ah xagga madaxaaga illaa dhererka miiska. Halkaa ku hey, ka bacdi hoos u dhig gacantaada illaa halkii aad ka soo bilowday.

‰‰ Ku bilow gacanta oo hoos taal, suxulka oo toosan iyo suulka oo kor u taagan. Kor u qaad gacantaada toos dhinacaaga illaa aad ay la simantahay garabkaaga. Halkaa ku hey, ka bacdina hoos u dhig gacantaada oo ku celi mar kale. ‰‰ Ku bilow gacanta oo hoos taal, suxulka oo toosan iyo suulka oo kor u taagan, oo ka baxsan jirkaaga. Kor u qaad gacantaada si xagal ah xagga madaxaaga illaa ay la siman tahay dhererka miiska. Halkaa ku hey, ka bacdina hoos u dhig gacantaada oo ku celi mar kale.

Rotator Cuff Exercises. Somali. 2

‰‰ Start with your arm down, thumb pointed out and elbow straight. Lift your arm back to bring it up along your side at table height. Hold and then lower your arm to the start position. ‰‰ Start with your elbow bent at 90 degrees, hanging down from the table. Keeping your elbow bent, lift your hand up as high as you can to table height. Hold then lower your arm and repeat.

5/2013 Health Information Translations Unless otherwise stated, user may print or download information from www.healthinfotranslations.org for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children’s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment.

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‰‰ Ku bilow gacanta oo hoos taal, suulka oo kor u taagan iyo suxulka oo dherersan. Dib u qaad gacantaada illaa ay la simanto dhinacaaga ee dhererka miiska. Halkaa ku hey, ka bacdi hoos u dhig gacantaada illaa goobtii aad ka bilowday. ‰‰ Ku bilow suxulkaaga oo laaban 90 ‘degrees’, oo ka laalaada miiska. Iyada oo uu suxulku laaban yahan, kor u qaad gacantaada inta aad kor u qaadi kartid illaa ay la simanto dhererka miiska. Kalhaa ku hey, ka bacdina hoos u deji gacantaada oo ku celi mar kale.

5/2013 Health Information Translations Unless otherwise stated, user may print or download information from www.healthinfotranslations.org for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children’s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment.

Rotator Cuff Exercises. Somali. 3