Shoulder Exercises for Rotator Cuff Injury

Rotator cuff injuries are common, especially for individuals who engage in repetitive overhead movements, athletes, or those with poor posture. The rotator cuff is a group of four muscles and their tendons that stabilize the shoulder joint. When these muscles are injured, it can lead to pain, weakness, and reduced mobility. We focus on helping patients recover from rotator cuff injuries through targeted physical therapy exercises. In this blog, we’ll discuss 10 effective exercises that can help strengthen the rotator cuff, improve shoulder mobility, and ease pain.

1. Pendulum Swings

Pendulum swings are a gentle and effective way to start your rehabilitation process. This exercise helps to improve range of motion and ease pain caused by rotator cuff injuries.

How to do it:

• Stand and lean forward, placing your non-injured hand on a table for support.
• Let your injured arm hang down naturally.
• Gently swing your arm forward and backward, side to side, and in small circles.
• Perform each motion for 20-30 seconds.

2. Internal and External Rotations with Resistance Band

Rotator cuff injuries often cause weakness in the muscles responsible for rotating the arm. This exercise strengthens the internal and external rotators of the shoulder, crucial for shoulder stability.

How to do it:

• Attach a resistance band to a door handle or another fixed object.
• For internal rotation, stand with your elbow bent at 90 degrees, pulling the band toward your body, keeping your elbow close to your side.
• For external rotation, stand facing the opposite direction, pulling the band outward while keeping your elbow bent.
• Perform 10-15 repetitions on each side.

3. Isometric Shoulder Exercises

Isometric exercises help to build strength without moving the joint, which is particularly useful when recovering from a rotator cuff injury.

How to do it:

• Stand with your injured arm against a wall or door frame.
• Push your arm gently into the surface without actually moving it. Hold for 5-10 seconds and repeat 10 times.
• You can perform this exercise in different directions (forward, sideways, and backward) to target different muscles of the rotator cuff.

4. Shoulder Blade Squeeze

Strengthening the muscles around your shoulder blades is key to supporting your rotator cuff and improving overall shoulder function. This exercise targets the muscles between the shoulder blades.

How to do it:

• Sit or stand up straight with your arms at your sides.
• Pinch your shoulder blades together as if trying to hold a pencil between them.
• Hold the squeeze for 5 seconds, then relax. Perform 10-15 repetitions.

5. Wall Push-ups

Wall push-ups are a great way to gently strengthen your shoulder muscles and improve endurance. This modified push-up exercise reduces the strain on the shoulder while still providing an effective workout.

How to do it:

• Stand facing a wall with your hands placed shoulder-width apart.
• Bend your elbows and lower your body toward the wall, then push back to the starting position.
• Start with 10 repetitions, gradually increasing as you build strength.

6. Scapular Push-ups

This exercise focuses on strengthening the muscles around your shoulder blades, which are essential for stabilizing the shoulder joint.

How to do it:

• Start in a push-up position, but keep your arms straight.
• Without bending your elbows, lower your body slightly by squeezing your shoulder blades together.
• Push back up to the starting position. Repeat 10-15 times.

7. Lateral Raises with Dumbbells

Lateral raises help strengthen the deltoid and rotator cuff muscles, which are important for shoulder mobility and stability.

How to do it:

• Hold a light dumbbell in each hand, with your arms at your sides.
• Slowly raise your arms out to the side until they reach shoulder height, then lower them back down.
• Perform 10-15 repetitions. If you experience pain, reduce the weight or range of motion.

8. Front Raises

Front raises help to target the front of the shoulder and deltoid muscles. Strengthening these muscles can help improve shoulder function and reduce the strain on the rotator cuff.

How to do it:

• Hold a dumbbell in each hand, with your arms at your sides.
• Slowly raise your arms in front of you until they reach shoulder height.
• Lower them back down. Perform 10-15 repetitions.

9. Overhead Shoulder Stretch

An essential part of rotator cuff rehabilitation is restoring flexibility. Stretching the shoulder can help reduce stiffness and improve mobility.

How to do it:

• Stand with your back straight.
• Slowly raise your arm overhead, keeping your elbow slightly bent.
• Gently pull your elbow with your opposite hand for a deeper stretch.
• Hold for 20-30 seconds and repeat 2-3 times.

10. Sleeper Stretch

This stretch targets the posterior capsule of the shoulder, an area often tight in those recovering from a rotator cuff injury.

How to do it:

• Lie on your side with the injured arm underneath you.
• Bend your elbow to 90 degrees and use your non-injured hand to gently push the hand of the injured arm toward the floor.
• Hold for 20-30 seconds, repeating 2-3 times.

Seek Professional Help for Rotator Cuff Recovery

Rotator cuff injuries require consistent rehabilitation to fully recover. At Recovery Zone Physiotherapy, a shoulder pain clinic in Brampton, we offer expert guidance and a personalized therapy plan to help you regain strength, mobility, and confidence in your shoulder. If you’re dealing with rotator cuff pain or discomfort, don’t hesitate to reach out. Our team is here to help you recover and get back to your active lifestyle.

Contact Recovery Zone Physiotherapy today to schedule an appointment and begin your path to recovery.