The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint and allow it to move. After a rotator cuff injury or surgery, a rehabilitation program will help you heal properly and return to your daily activities more quickly.
Before implementing any exercise, consult your doctor or physical therapist to ensure it’s safe.
Top 9 Exercises for Rotator Cuff Injury Rehabilitation
Before performing any of the following exercises, warm up with five to ten minutes of low-intensity movement. Follow each exercise with a cool-down.
All exercises should be performed in a slow, controlled manner. Improper form can result in increased pain. If any of the exercises are painful or fail to improve your symptoms over time, consult your doctor or physical therapist.
Pendulum Swing
A pendulum swing is a common rehabilitation exercise used after shoulder surgery. With no equipment required, this exercise utilizes gravity and momentum to passively move the shoulder joint and promote healing. It improves the range of motion and prevents stiffness caused by a lack of movement.
How to Do a Pendulum Swing:
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Hold on to a counter or the back of a chair with your unaffected arm for support. Lean forward and let your affected arm hang loosely at your side.
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Gently swing your affected arm back and forth using momentum from your legs and hips rather than any arm muscles. Repeat the exercise, but swing your arm side to side. Repeat the exercise, but swing your arm in a circular motion. Repeat again, but reverse the direction of the circles.
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Do this exercise for at least one minute and repeat the entire sequence at least 3 times a day.
Do not round your back or lock your knees. As your pain lessens, try leaning forward a little more and increasing the range of motion in the affected arm.
Posterior Capsule Stretch
The posterior capsule stretch is another easy exercise to do at home. This simple exercise improves the shoulder’s internal rotation, reduces pain-inducing tightness, and restores shoulder mobility without the need for equipment.
How to Do a Posterior Capsule Stretch:
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Relax your shoulders and hold the elbow of your affected arm with your other hand.
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Gently pull the affected arm up and across your chest as far as possible. You should feel activation at the back of your shoulder.
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Hold the position for 30 seconds, then slowly relax your arm. Repeat two to four times.
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Repeat with the other arm, if able.
Standing Shoulder Row
Standing shoulder rows strengthen the upper back muscles, promoting healthy shoulder joint mechanics and reducing shoulder pain. All you need is an elastic band with comfortable resistance.
How to Do a Standing Row:
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Anchor one end of an elastic band to a stable object, such as a bedpost or handrail, about waist high.
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Hold the other end of the elastic band with your affected arm, with the elbow bent and at your side.
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With your shoulders relaxed, slowly pull your elbow straight back, keeping your arm close to your side. Squeeze your shoulder blades together as you pull.
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Slowly return to the start position and repeat for 3 sets of 8 to 12 repetitions.
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Repeat with the other arm, if able.
As the exercise becomes easier, progress to 3 sets of 12 repetitions. This exercise can also be performed on a weight machine. The Speediance Gym Monster 2 allows for precise resistance control, so you can start at a comfortable resistance and gradually increase it as your shoulder strength improves.
Internal Rotation
Internal rotation exercises strengthen the rotator cuff muscles and increase shoulder stability. The only thing needed for this exercise is an elastic band. You should feel this exercise in your chest and shoulders.
How to Do an Internal Rotation:
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Anchor one end of an elastic band on a stable fixture, such as a bedpost or handrail, about waist high.
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Stand with your affected arm toward the anchor point.
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Hold the other end of the elastic band with your affected arm, with the elbow bent 90° and at your side.
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Start with your arm aimed forward. Slowly rotate your forearm toward your body until it touches your stomach. Keep your elbow pressed into your side as you bring your arm across your body.
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Slowly return to the start position and repeat for 3 sets of 8 to 12 repetitions. Your shoulder should remain relaxed throughout the exercise.
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Repeat with the other arm, if able.
Progress to 3 sets of 12 repetitions as the exercise becomes easier. Consider pressing a towel between your arm and your body for comfort. It also helps keep your arm at your side during the exercise.
Trapezius Strengthening
Strengthening your trapezius increases shoulder stability and reduces pain. You will need weights for this exercise. Start with a weight that’s light enough to complete 3 sets of 20 repetitions without discomfort. The final repetitions should be difficult, but not painful. You should feel this exercise at the back of your shoulder and into your upper back.
How to Do Trapezius Strengthening:
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Place your knee on your unaffected side on a bench or chair and lean forward until your hand reaches the bench and helps support your weight.
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Hold a comfortable weight in your other hand with your palm facing your body.
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Slowly raise your arm and rotate your hand to the thumbs-up position until you reach shoulder height and your arm is parallel to the floor.
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Slowly lower your arm to the starting position and repeat for 3 sets of 20 repetitions.
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Repeat with the other arm, if able.
Add a pound of weight as the exercise becomes easier to perform, with a maximum weight of 5 pounds. As you increase weight, lessen your workout to 3 sets of 15 repetitions.
Shoulder Blade Squeeze
Scapular retraction, or the shoulder blade squeeze, is an effective way to improve shoulder posture and engage the muscles between your shoulder blades. This simple exercise requires no equipment. You should feel activation in your upper back, at the shoulder blades.
How to Do a Shoulder Blade Squeeze:
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Lie face down with your arms by your sides. Place a pillow under your forehead for comfort, if needed.
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Gently draw your shoulder blades together and pull them down your back as far as you comfortably can. Do not tense up your neck.
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Hold for about 10 seconds. Relax and repeat for 3 sets of 8 to 12 repetitions.
You can also perform this exercise sitting or standing. Keep your back straight and ensure your shoulders are relaxed and down, not shrugged.
External Rotation at 90° Abduction
External rotations at a 90° abduction target the rotator cuff, improving shoulder mechanics. The only thing needed for this exercise is an elastic band and a stable anchor point. You should feel activation at the back of your shoulder and into your upper back.
This is a later-stage recovery exercise and should only be performed during the final stages of rehabilitation.
How to Do an External Row with Arm Abducted 90°:
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Attach one end of an elastic band to a stable object, such as a bedpost or handrail, about chest high.
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Hold the other end of the elastic band with your affected arm, with the elbow bent 90° and raised to shoulder height.
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Slowly raise your hand until it is in line with your head, keeping your shoulder and elbow in line.
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Slowly return to the start position and repeat for 3 sets of 8 to 12 repetitions.
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Repeat with the other arm, if able.
As the exercise becomes easier, progress to 3 sets of 12 repetitions. This exercise can also be performed on a weight machine.
External Rotation
External rotations strengthen the rotator cuff muscles and support shoulder joint function. The only things needed for this exercise are an elastic band and a sturdy fixture. You should feel it working the back of your shoulder and into your upper back.
How to Do an External Rotation:
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Anchor one end of an elastic band to a stable fixture, such as a bedpost or handrail, about waist high.
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Stand with your affected arm away from the anchor point.
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Hold the other end of the elastic band with your affected arm, with the elbow bent 90° and at your side.
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Start with your arm aimed forward. Slowly rotate your forearm away from your body until you feel tightness in your shoulder.
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Slowly return to the start position and repeat for 3 sets of 8 to 12 repetitions. Your shoulder should remain relaxed during the exercise.
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Repeat with the other arm, if able.
Progress to 3 sets of 12 repetitions as the exercise becomes easier. Consider pressing a towel between your arm and body for comfort. It will also help you keep your elbow pressed against your side throughout the exercise.
Common Causes of Rotator Cuff Pain
Rotator cuff pain is most often caused by progressive wear and tear of the tendon tissue over time. Repetitive overhead activity or heavy lifting can irritate or damage the tendon.
The most common injuries are impingements and tears. Impingements occur when a tendon becomes compressed between the humeral head and the acromion/coracoacromial arch (part of the scapula), while a tear occurs when the tendon or muscle is torn.
The rotator cuff can also be injured in isolated instances, such as falls or accidents. There are also a few risk factors that increase the likelihood of rotator cuff injuries.
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Age: The risk of rotator cuff injuries increases as you get older. People over 50 are more likely to experience rotator cuff tears.
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Occupation: Occupations that require repetitive overhead arm motions can wear the rotator cuff over time.
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Sports: Certain types of rotator cuff injuries are more common in individuals who participate in sports such as baseball, tennis, or weightlifting.
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Family History: Rotator cuff injuries tend to occur more frequently in certain families, suggesting a possible genetic component.
Which Exercises Should I Avoid With a Rotator Cuff Injury?
While movement is essential to rehabilitation, certain exercises can aggravate your injury or cause further damage. Many of the following exercises should only be considered in the latter stages of rehabilitation.
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Overhead Lifts: Overhead lifts, such as military presses, can place a significant amount of strain on your rotator cuff when injured.
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Heavy Lifts: While light lifting is effective at strengthening the shoulder muscles, heavy lifting can strain the rotator cuff and exacerbate the injury if performed too soon.
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High-Intensity Motions: Rotator cuff injuries are more common in certain sports. While it’s natural to want to play again as soon as possible, certain plyometric exercises, high-intensity throwing, and exercises involving rapid shifts of direction can aggravate rotator cuff injuries.
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Excessive Stretching: While gentle stretching is beneficial in nursing a rotator cuff injury, excessive stretching can lead to further damage if proper recovery time is not granted.
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Push and Pull Motions: Push exercises, such as push-ups and bench presses, and pull exercises, such as pull-ups and lat pulldowns, can place significant stress on your rotator cuff, especially when performed with improper form.
Frequently Asked Questions
What Is the Best Exercise for a Rotator Cuff Injury?
The best exercise for a rotator cuff injury is the one recommended by your doctor or physical therapist. Each injury varies in severity, and a healthcare professional will provide the ideal routine for your rotator cuff to heal properly.
Should I Stretch My Rotator Cuff if It Hurts?
Gentle stretches can ease pain and discomfort. However, if the exercise itself is causing pain, you should stop immediately and contact your doctor or physical therapist. They’ll typically adjust your rehab program to ensure there’s no further damage.
What Is the Fastest Way to Heal a Rotator Cuff Injury?
The fastest way to heal a rotator cuff injury is to follow a healthcare professional’s advice. Healthcare professionals can provide a rehabilitation program ideal for your injury. This program typically consists of a combination of rest, pain management, and physical therapy.
Rotator Cuff Exercises Restore Mobility, Build Strength, and Support Recovery
Gentle movements and exercises are essential to proper rehabilitation. Doctor-recommended exercises can help you build strength and mobility in your injured shoulders. While the above-mentioned exercises promote faster recovery, consult your doctor if you feel any discomfort or pain during any exercise.
The Speediance Gym Monster 2 offers an all-in-one station for your rehabilitation regimen. With precise resistance adjustments and an adjustable pulley system, this home gym allows you to perform the ideal exercises needed to nurse your rotator cuff back to full health.
