Have you ever wondered why baseball pitchers often experience shoulder injuries or how they overcome them? If you’ve ever overexerted your shoulders or taken a fall onto your arm, you might have faced a similar shoulder injury involving a set of muscles called your rotator cuff.
Your rotator cuff is a group of four muscles that surround your shoulder. These muscles serve two purposes: stabilizing the upper arm and shoulder, and ensuring your shoulder has a full range of motion in all directions.
There are two common types of rotator cuff injuries. Tendonitis occurs when the rotator cuff muscles and tendon become inflamed, which can lead to pinching or impingement between your arm and shoulder blade bone. This is usually caused by muscle strain or overuse of the shoulder muscles. Tears, on the other hand, involve the actual tearing of the rotator cuff tendon from the upper part of the shoulder bone. While less common, these tears can result from repetitive overhead shoulder motions or sudden trauma.
When you damage your rotator cuff muscles in any way, you’re likely to experience pain and difficulty moving your shoulder or upper arm. This discomfort, often referred to as rotator cuff pain, can be caused by injuries, overuse, or general wear and tear of the shoulder muscles and tendons. But how do you find pain relief?
After discussing your injury and treatment options with your shoulder specialist, ask about incorporating recovery exercises into your rehabilitation plan. A structured shoulder conditioning program can be an effective way to restore strength, flexibility, and stability. In this article, we’ll outline five helpful exercises for rotator cuff injuries that can ease pain, strengthen the muscles, and help prevent future shoulder injuries. We’ll also discuss a few exercises that should be avoided to prevent further damage.
What is a Rotator Cuff Tear?
A rotator cuff tear is a frequent cause of shoulder pain and limited movement, especially among active individuals and older adults. The rotator cuff is a group of muscles and tendons that surround the shoulder joint, working together to keep the shoulder stable and allow for a wide range of motion. When one or more of these tendons are torn, either from repetitive overhead activities, a sudden fall, or direct impact, the result is often pain, weakness, and difficulty moving the affected arm.
Common symptoms include a dull ache deep in the shoulder, trouble lifting the arm, and reduced range of motion. If left untreated, a rotator cuff tear can lead to chronic pain, ongoing weakness, and further loss of function, making early recognition and treatment essential for maintaining shoulder health.
What Exercises Can I Do With a Torn Rotator Cuff?
Standing Row
This exercise helps strengthen the rotator cuff and shoulder blade muscles. To perform it, secure a resistance band to a sturdy object and hold the other end with your hand. Step back so the band is taut with no slack.
Keep your arm close to your body, bent at a 90-degree angle. Pull your elbow back while squeezing your shoulder blades together. Focus on that squeeze at the end of the movement to improve posture and upper back strength. Perform this exercise with both arms.
Internal Rotation
Start by attaching a resistance band to a sturdy object. Hold the band with the affected arm, keeping your elbow bent at a 90-degree angle and close to your body. Pull your forearm across your midsection, then slowly return to the starting position. Perform this with both arms. This exercise strengthens the rotator cuff and helps improve shoulder stability.
External Rotation
External rotation targets the infraspinatus and teres minor, key rotator cuff muscles. Hold a light weight or resistance band in your affected arm, elbow bent at 90 degrees and tucked to your side. Slowly rotate your forearm outward, away from your body, while keeping your elbow close to your side. Pause briefly, then return to the starting position. Repeat 5–10 times, 3–4 times daily. Move slowly and avoid jerky motions.
Crossover Arm Stretch
Begin standing with relaxed shoulders. Stretch your affected arm across your chest and hold the elbow with your other arm until you feel a gentle stretch. Hold briefly, then release. Repeat on both sides. This stretch targets the posterior rotator cuff muscles.
Posterior Stretch
Start in a standing position with relaxed shoulders. Bring your affected arm across your body and rest your hand on the opposite shoulder. Use your other arm to hold the stretch. Like the crossover arm stretch, this movement improves flexibility and strength in the posterior rotator cuff.
Pendulum Swing
To improve shoulder mobility, stand beside a stable surface and rest your unaffected arm on it. Bend forward slightly while keeping your back straight. Let your injured arm hang freely, then gently swing it side to side or in small circles. Gradually increase the circle size and reverse directions as your mobility improves. As you gain strength, you can add arm raises, starting without weight, focusing on form, and gradually increasing resistance.
Exercises to Avoid With a Rotator Cuff Tear
Chest Exercises
Chest exercises such as pushups or dumbbell flies can put excess strain on the rotator cuff, especially if performed incorrectly. These movements may compress or pinch the shoulder tendons. Consult your physician or physical therapist before attempting these exercises.
Dip Movements
If your shoulder has a rotator cuff injury, it likely lacks the range of motion needed for dips. Supporting your body weight during these movements can worsen the injury.
Other Shoulder Exercises
Avoid exercises that require extreme motion behind the torso, such as behind-the-neck presses or upright rows. Keep your movements within a comfortable range and below shoulder level.
Pain Relief Options
Managing pain from a rotator cuff tear often involves several complementary approaches. Rest and activity modification are key first steps to prevent further strain. Physical therapy is often recommended to guide you through targeted exercises and stretches that promote healing and restore mobility. Over-the-counter medications may also help manage pain and inflammation.
If conservative methods do not provide relief, surgical repair may be necessary. Always consult a healthcare provider for a personalized treatment plan designed to alleviate pain, support healing, and help you safely return to normal activity.
Preventing and Treating Rotator Cuff Injuries
Rotator cuff injuries are common but often preventable. Focus on using proper form, avoiding repetitive overhead motions, and keeping resistance levels appropriate for your strength.
If you have questions about a rotator cuff injury or want to learn more about treatment options, schedule an appointment with a Resurgens Orthopaedics physician today.