Rotator Cuff exercises to help heal or strengthen

Certain movements can help rebuild strength and restore range of motion after a rotator cuff injury such as a tear or strain. Many of these exercises may also encourage recovery and help prevent complications.

As athletes and fans of sports know, shoulder injuries are no joke. They can be intensely painful, limiting, and slow to mend.

Continue reading to discover exercises that might aid recovery and ease discomfort.

What is a rotator cuff injury?

The rotator cuff consists of four muscles that stabilize the shoulder and allow it to move. Physical therapist and WebPT founder Heidi Jannenga suggests picturing the head of the upper arm bone like a golf ball and the corresponding area of the shoulder blade as the tee.

“The rotator cuff works like a sleeve that lets the ball spin and roll while staying on the tee,” she explains.

The most frequent rotator cuff problems are impingement and tears.

• Impingement: This happens when a rotator cuff tendon becomes pinched in the narrow gap between the upper arm bone (humerus) and the front part of the shoulder blade (acromion). The pinching can cause swelling and pain.
• Tear: A less common issue, a rotator cuff tear (also called a strain) occurs when a tendon or muscle of the rotator cuff is torn. Most tears do not need surgery.

Repeated overhead movements can degrade the rotator cuff muscles over time and are a typical cause of injury. This explains why athletes like baseball pitchers often experience shoulder problems.

A sudden trauma, such as falling onto your arm, may also cause damage. No matter the cause, the chance of a rotator cuff tear rises with age and accumulated wear on the body.

Can exercise repair the rotator cuff?

After swelling has decreased and moving your arm is no longer painful, targeted exercises can help you recover and prevent complications like adhesive capsulitis (“frozen shoulder”) or loss of motion. Helpful exercises include:

• doorway stretch
• side-lying external rotation
• high-to-low rows
• reverse fly
• lawn mower pull

Also, immediately after an injury try the “RICE” approach: Rest, ice, compression, and elevation to help reduce pain and swelling.

If you feel comfortable adding resistance, use a light dumbbell or a resistance band for repetitions. If you don’t have a light dumbbell at hand, a can of soup can work as a substitute.

1. Doorway stretch

1. Warm up by standing in a doorway and extending your arms out to the sides.
2. Place each hand on the doorframe at or slightly below shoulder height, and gently lean forward through the doorway until you sense a mild stretch.
3. Maintain a straight spine as you lean and shift your weight onto your toes. You should feel the stretch across the front of the shoulder. Avoid overstretching.
4. Repeat three times, holding each stretch for 15–30 seconds, three times a day.

2. Side-lying external rotation

1. Lie on the side opposite the injured shoulder.
2. Bend the elbow of the affected arm to 90 degrees and rest the elbow against your side. The forearm should lie across your abdomen.
3. Hold a light weight in the injured hand and, keeping the elbow tucked to your side, slowly lift the weight toward the ceiling. Stop if you feel strain.
4. Hold the lifted position for a few seconds, then return to the starting position.
5. Perform 3 sets of 10 once daily. When 10 becomes easy, increase to 15 repetitions.

3. High-to-low rows

1. Secure a resistance band to a sturdy anchor at or above shoulder level. Ensure it’s attached firmly so it won’t slip when pulled.
2. Kneel down on the knee opposite the injured arm so that your raised knee aligns with your body. Rest your other hand on that raised knee.
3. Grasp the band with your arm extended, then pull your elbow toward your torso. Keep your back straight and draw your shoulder blades down and together as you pull. Avoid twisting or moving your trunk.
4. Return to the starting position and complete 3 sets of 10 reps.

4. Reverse fly

1. Stand with feet shoulder-width apart and knees slightly bent. Keep a neutral back and hinge slightly at the hips.
2. With a light weight in each hand, extend your arms and lift them out to the sides. Keep a slight bend in the elbows and squeeze your shoulder blades together. Do not lift above shoulder height.
3. Lower back to the start and perform 3 sets of 10 repetitions.

5. Lawnmower pull

1. Stand with feet shoulder-width apart. Place one end of a resistance band under the foot opposite the injured shoulder. Hold the other end with the injured arm so the band runs diagonally across your torso.
2. Keep your free hand on your hip and, without locking your knees, hinge slightly at the waist so the hand holding the band is near the opposite knee.
3. In a slow “starting a lawnmower” motion, stand up while pulling your elbow across your body toward your outside ribs. Keep your shoulders relaxed and squeeze your shoulder blades as you rise.
4. Complete 3 sets of 10 reps.

Are there other safe rotator cuff exercises?

There are more exercises that can speed recovery and help prevent further harm. Examples include:

• trapezius and rhomboid self-myofascial release (SMR)
• posterior shoulder tennis ball SMR and pectoralis major/minor SMR with a tennis ball
• cross-body stretch
• static foam roll chest stretch

Takeaway

The rotator cuff — composed of four muscles — is vital for shoulder stability and movement.

Performing targeted stretches and strengthening exercises can help rebuild strength and improve range of motion after a rotator cuff injury like a tear or strain. These movements can also support healing and lower the risk of additional problems.

However, if you continue to have pain, swelling, trouble lifting your arm, or difficulty sleeping on that side for more than a few days after the injury, consult your physician. These signs may indicate a more serious problem.