Exercise Program for Rotator Cuff Injury

Follow this exercise program to help treat your rotator cuff injury.

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Your healthcare provider may recommend exercises to help treat your rotator cuff injury.

Talk to your healthcare provider or physical therapist about which exercises are best for you and your rehabilitation goals.

Start each exercise slowly. A little discomfort is normal but stop any exercise that causes pain.

Pendulum Swing

  1. Lean over with your good arm supported on a table or chair.

  2. Relax your arm on the injured side, letting it hang straight down.

  3. Slowly move the injured arm in a small circle, gradually making it bigger if you can. Then reverse the direction. Next, move it backward and forward. Finally, move it side to side.

  4. Do each arm movement 20 times in each direction.

Tip:

  • If you can, try to move your body to allow your arm to swing passively.

Man bending forward with one hand on table for support, doing shoulder exercise by swinging arm in circle, front to back, and side to side.

Wall Walk

  1. Stand facing a wall so your fingers can just touch it.

  2. Slowly walk the fingers of your injured arm up the wall as high as you can without pain.

  3. Hold for 5 to 10 seconds. Then slowly walk your fingers back down.

  4. Repeat 10 times, trying to reach higher each time.

Tip:

  • Do not arch your back or shrug your shoulder during the exercise.

Man doing wall walk shoulder exercise.

Scapular Retraction

  1. Lie on your stomach on a table or bed with your affected arm hanging over the side. Hold a 1-pound weight in your hand.

  2. Keeping your elbow straight, lift the weight slowly by squeezing your shoulder blade toward the opposite side as far as possible. Then slowly return to the starting position.

  3. Repeat 10 times.

Tip:

  • Use a weight size that allows you to complete all repetitions. As the exercise becomes easier, add weight in 1 pound increments to a maximum of 5 pounds.

Woman lying on stomach with arm hanging over side lifting weight by pulling back shoulder blade.

Shoulder External Rotation (Strengthening)

  1. Loop a resistance band around a doorknob, holding on to both ends.

  2. Stand with your unaffected arm facing the doorknob. Hold the resistance band in the hand of your affected arm, with your elbow bent and at your side. Place a rolled hand towel between your elbow and your side.

  3. Squeezing the towel against your side, slowly rotate your arm outward. Then return to the starting position.

  4. Repeat 10 times.

Woman standing by door with exercise band looped around doorknob doing external rotation shoulder exercise.

Standing Rows

  1. Loop a resistance band around a doorknob, holding on to both ends.

  2. Stand facing the doorknob. Hold the resistance band in the hand of your affected arm, with your elbow bent and at your side.

  3. Keeping your elbow close to your side, slowly pull your elbow straight back. Then return to the starting position.

  4. Repeat 10 times.

Woman doing standing rows exercise with an exercise band looped around a doorknob.