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.
Note: For any of the following exercises where your arms start at or stretch from your sides, the motion should be on a diagonal about 30 degrees to the front of where your arms would make a T if you were to raise them 90 degrees from your sides.
The list below links to specific stretching exercises with pictures and instructions.
- Posterior stretching
- Up-the-back stretch
- Overhead stretch
- Pendulum swing
- Wall climbing:
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.
Note: For any of the following exercises where your arms start at or stretch from your sides, the motion should be on a diagonal about 30 degrees to the front of where your arms would make a T when raised 90 degrees.
The list below links to specific strengthening exercises with pictures and instructions.
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:
- Scapula retraction
Test Your Knowledge
I should start with the strengthening exercises and follow with the stretching exercises.
If I have pain while I exercise, I need to call my health professional.
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Where can I learn more about exercises to help rotator cuff disorders?
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| Author: | Shannon Erstad, MBA/MPH | Last Updated: February 8, 2008 |
| Medical Review: | William M. Green, MD - Emergency Medicine Patrick J. McMahon, MD - Orthopedics | |
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