Rotator cuff problems: Exercises you can do at home

Introduction

Exercises are a very important part of treatment for a rotator cuff disorder. If pain, weakness, and stiffness in your shoulder are related to problems with your rotator cuff, a health professional will usually first recommend nonsurgical treatment. Exercises, combined with periods of rest, ice, and heat and taking nonsteroidal anti-inflammatory drugs (NSAIDs), resolve most rotator cuff problems. If the pain in or function of your shoulder does not improve with these methods, surgery or other treatment may be considered.

You need to avoid certain motions and everyday activities that make your problems worse, such as reaching into the backseat of your car or stretches that pull your arms toward your back. Be careful when you begin your exercises. Slow down or stop activity if necessary.

Exercises also play a role when your rotator cuff is treated surgically. You will work with your health professional and physical therapist to plan an exercise program that helps you regain as much strength and flexibility in your shoulder as possible.

 What exercises help with rotator cuff disorders?
 Why do I need to do exercises for rotator cuff disorders?
 How do I exercise for rotator cuff disorders?
 Where can I learn more about exercises to help rotator cuff disorders?

For more information on shoulder pain and rotator cuff disorders, see:

• Shoulder Problems and Injuries.
• Rotator Cuff Disorders.

Return to topic:

What exercises help with rotator cuff disorders?

Exercises that help rotator cuff disorders include:

• Stretches and range-of-motion routines to help restore flexibility.
• Strength-building routines to help stabilize the shoulder.

It is very important to consult with your health professional or physical therapist before beginning any exercises for rotator cuff disorders. After the exercises listed below are approved, your results will depend on your commitment to using the correct technique and doing the exercises as often and for as long as your health professional recommends. But do not continue exercises that cause pain. Talk to your health professional to see if you are doing the exercises properly. If you are doing them correctly and yet are experiencing pain, you may need modified exercises or other treatment.

Test Your Knowledge

1. If my symptoms improve with exercise, it is okay to do them less frequently.
1. True
   

   The answer is incorrect

   It is important that you continue your exercises as long as your health professional recommends. Stopping exercises or not doing them as frequently as recommended may delay your progress. Not doing exercises as prescribed can also make it more difficult for your health professional to diagnose your problem.

   
2. False
   

   The answer is correct

   It is important that you continue your exercises as long as your health professional recommends. Stopping exercises or not doing them as frequently as recommended may delay your progress. Not doing exercises as prescribed can also make it more difficult for your health professional to diagnose your problem.

   
2. I should not do an exercise that is painful.
1. True
   

   The answer is correct

   Some mild discomfort is not unusual when you start new exercises, but your exercises should not hurt. If any exercise causes pain, talk to your health professional. You may be doing the exercise incorrectly, or it may need to be modified. Pain may also indicate that your condition needs other treatment.

   
2. False
   

   The answer is incorrect

   Some mild discomfort is not unusual when you start new exercises, but your exercises should not hurt. If any exercise causes pain, talk to your health professional. You may be doing the exercise incorrectly, or it may need to be modified. Pain may also indicate that your condition needs other treatment.

   

Continue to Why do I need to do exercises for rotator cuff disorders?
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Why do I need to do exercises for rotator cuff disorders?

Exercises can help relieve shoulder pain related to rotator cuff disorders. Stretching and strengthening exercises can help you properly use your shoulder to minimize further damage. Exercises can also improve strength and flexibility of related muscles and tendons.

Most rotator cuff disorders are resolved with exercises that are combined with other home treatment methods, such as rest, ice, heat, and nonsteroidal anti-inflammatory drugs. If exercise and other home treatment methods do not sufficiently relieve painful symptoms or improve strength and range of motion, your rotator cuff may have a complete tear that needs surgery, or you may have another condition.

Test Your Knowledge

1. Exercises can help me use my shoulder properly, relieve pain, build strength, and improve flexibility related to my rotator cuff.
1. True
   

   The answer is correct

   Exercises are part of a complete nonsurgical treatment program that can help relieve pain in most people and restore enough function of their shoulder to avoid surgery.

   
2. False
   

   The answer is incorrect

   Exercises are part of a complete nonsurgical treatment program that can help relieve pain in most people and restore enough function of their shoulder to avoid surgery.

   

Continue to How do I exercise for rotator cuff disorders?
Return to Rotator cuff problems: Exercises you can do at home

How do I exercise for rotator cuff disorders?

Before you start these exercises, consult your doctor or physical therapist. It is important to be consistent and do the exercises every day. But stop exercising and call your health professional if you are not sure you are doing them correctly or if you have any pain.

Clicking and popping during exercise are not necessarily cause for concern, but a grinding sensation may point to another problem.

If your shoulder is sore after you exercise, ice it.

Stretching exercises

If you have had surgery, you will not usually begin any active exercises until at least 3 to 6 weeks after surgery. Be sure to follow your surgeon's advice on when exactly these exercises are appropriate. In addition, most people wear an immobilizing shoulder brace after surgery. You will need to ask your doctor about getting help with removing this brace before you exercise and to replace it at the end of the session. A friend, family member, or physical therapist may be able to help you if your doctor approves.

You should master the stretching exercises and be able to put your shoulder through its full range of motion before you begin strengthening routines. Do the stretching exercises 5 to 10 times a day.

The list below links to specific stretching exercises with pictures and instructions.

• Posterior stretching
• Up-the-back stretch
• Overhead stretch
• Pendulum swing
• Wall climbing:
  • To the side
  • To the front

Strengthening exercises

Start strengthening exercises only after you have your health professional's approval. Usually these exercises are started gradually as soon as you can do the stretching routine without pain. But these and other similar exercises usually should not be done until at least 6 to 8 weeks after surgery.

The list below links to specific strengthening exercises with pictures and instructions.

• Arm raises to the side
• Shoulder flexor and extensor
• Internal rotator
• External rotator

Scapular strengthening exercises

The shoulder blade (scapula) is one of the main bones of the shoulder joint. It stabilizes the shoulder from the back side. If the scapula doesn't move well, it puts a lot of pressure on the rotator cuff and related muscles, which can cause strain. In addition, if the scapula is not moving properly, there is an increased risk of impingement in the subacromial space.

Scapular exercises can help maintain or improve strength around the shoulder blade to help with rotator cuff function.

The list below links to specific scapular strengthening exercises with illustrations and instructions.

• Scapula protraction:
  • Wall push-ups
  • Arm reach
• Scapula retraction

Test Your Knowledge

1. I should start with the strengthening exercises and follow with the stretching exercises.
1. True
   

   The answer is incorrect

   You must first regain your flexibility and be able to do the stretching exercises without pain. When you are comfortable with all of the stretches, you can advance to the strengthening exercises.

   
2. False
   

   The answer is correct

   You must first regain your flexibility and be able to do the stretching exercises without pain. When you are comfortable with all of the stretches, you can advance to the strengthening exercises.

   
2. If I have pain while I exercise, I need to call my health professional.
1. True
   

   The answer is correct

   Although some pain may be normal, you need to check in with your health professional to see if you need further evaluation.

   
2. False
   

   The answer is incorrect

   Although some pain may be normal, you need to check in with your health professional to see if you need further evaluation.

   

Continue to Where can I learn more about exercises to help rotator cuff disorders?
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Where can I learn more about exercises to help rotator cuff disorders?

For more information about exercises for rotator cuff problems, talk to:

• Your doctor.
• A physical therapist.
• An occupational therapist for job-related activities.

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