Rotator Cuff Stretches/Rotator Cuff Strengthening

Rotator Cuff Stretches

Arm Across Chest Stretch

Begin this exercise standing tall with your back and neck straight. Gently take your arm across your body using your other arm to take it a little further. Hold at a mild to moderate stretch pain free for 15 seconds and repeat 4 times on each arm.

Figure 2 – Arm Across Chest Stretch (right side)

Subscapularis & Pectoral Stretch

Begin standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated (figure 3). Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest and front of your shoulder without pain. Hold for 15 seconds and repeat 4 times on each arm provided the exercise is pain free.

Figure 3 – Subscapularis & Pectoral Stretch (right side)

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Rotator Cuff Self Massage Exercises

The following rotator cuff self massage exercises are designed to improve the flexibility of the rotator cuff muscles and are an excellent addition to the above stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

Foam Roller Rotator Cuff Release

Place the foam roller under your shoulder blade (rotator cuff) as demonstrated (figure 4). Using your legs, slowly move your body forwards and backwards allowing the roller to massage the shoulder blade region and back of the shoulder. Breathe normally keeping your muscles relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can also be performed with your hands behind your head or your arms across your chest.

Figure 4 – Foam Roller Rotator Cuff Release

Rotator Cuff Strengthening – Basic Rotator Cuff Exercises

To begin with, the following basic rotator cuff strengthening exercises should be performed approximately 3 times daily. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Static Rotator Cuff Push Out 

Begin this exercise standing with your back and neck straight and your shoulders back slightly. Keeping your elbow at your side and bent to 90 degrees, push your hand out against the other hands resistance as hard as possible provided it is pain free (figure 2). Hold for 5 seconds and repeat 10 times. Perform on each side.

Figure 2 – Static Rotator Cuff Push Out (right arm)

Static Rotator Cuff Push In 

Begin this exercise standing with your back and neck straight and your shoulders back slightly. Keeping your elbow at your side and bent to 90 degrees, push your hand in against the other hands resistance as hard as possible provided it is pain free (figure 3). Hold for 5 seconds and repeat 10 times. Perform on each side.

Figure 3 – Static Rotator Cuff Push In (right arm)

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Rotator Cuff Strengthening – Intermediate Rotator Cuff Exercises

The following intermediate rotator cuff strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Resistance Band External Rotation

Begin this exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 4). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand away from your body keeping your shoulder blade still. Perform 3 sets of 10 repetitions as far as possible provided the exercise is pain free. Perform on each side.

Figure 4 – Resistance Band External Rotation (left side)