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Practical Exercise Guide for Rotator Cuff Tears

The “rotator cuff” is the group of four muscles and their tendons that stabilize the shoulder joint. Injuries to the rotator cuff are common, injuries result from either accident, trauma, or repeated overuse of the shoulder. A rotator cuff tear occurs when injuries to the muscles or tendons cause tissue damage or disruption.

Rotator cuff tears may also include a combination of other injuries to the biceps tendon at the shoulder, or with labral tears (the ring of cartilage at the shoulder joint). Work with a physical therapist to alleviate pain and stiffness and restore movement to the shoulder and arm.

Your physical therapist will develop specific exercises to address your injury and recovery. Proper exercise techniques will be instructed, as well as approaches to pain management. Always ice the shoulder immediately after stretching to reduce inflammation.

Here are typical exercises and stretches that will help you to recover from a torn rotator cuff:

1. Pendulum Swing

Pendulum swing Stand to the side of a table, steady chair, or railing and place the hand of your uninjured arm on the object for stability. Gently lean forward without rounding the back and allow the affected arm to dangle freely. Then, lightly move this arm forward and back. Starting in the same position, move your arm in and out (side-to-side). Starting in the same position, move your arm in small circles. Start in a clockwise motion, then reverse and do it counterclockwise. Repeat the exercise with the other arm. — Pendulum Swing
1. Stand to the side of a table, steady chair, or railing and place the hand of your uninjured arm on the object for stability.
2. Gently lean forward without rounding the back and allow the affected arm to dangle freely. Then, lightly move this arm forward and back.
3. Starting in the same position, move your arm in and out (side-to-side).
4. Starting in the same position, move your arm in small circles. Start in a clockwise motion, then reverse and do it counterclockwise.
5. Repeat the exercise with the other arm.

2. Crossover Arm Stretch

Crossover Arm Stretch Stand up straight and relax your shoulders. Take a few deep breaths if you need to relax. Stretch the affected arm across your chest, but below your chin; reach as far as possible. The healthy arm helps by holding the elbow area of the affected arm. When performing this exercise, you should feel a stretch—not pain. Repeat the exercise with the other arm. — Crossover Arm Stretch
1. Stand up straight and relax your shoulders. Take a few deep breaths if you need to relax.
2. Stretch the affected arm across your chest, but below your chin; reach as far as possible.
3. The healthy arm helps by holding the elbow area of the affected arm.
4. When performing this exercise, you should feel a stretch—not pain.
5. Repeat the exercise with the other arm.

3. Standing Row

Standing Row 1. This exercise involves a stretch band, tied at the ends to make a three-foot loop. 2. Attach one end of the loop to a steady object like a doorknob and face it. 3. Hold the other end in one hand, and stand far back enough so there is little or no slack in the band. 4. With your arm bent at the elbow at a 90-degree angle and close to your body, pull the elbow back. 5. Repeat the exercise with the other arm. — Standing Row
1. This exercise involves a stretch band, tied at the ends to make a three-foot loop.
2. Attach one end of the loop to a steady object like a doorknob and face it.
3. Hold the other end in one hand, and stand far back enough so there is little or no slack in the band.
4. With your arm bent at the elbow at a 90-degree angle and close to your body, pull the elbow back.
5. Repeat the exercise with the other arm.

4. Internal Rotation

Internal Rotation Like a standing row, this exercise involves a stretch band tied at the ends to make a three-foot loop. Attach one end of the loop to a steady object like a doorknob; stand to the side and hold the band in the hand of your affected arm. Bend your elbow to a 90-degree angle and keep it close to your body. Then, bring the forearm over the midsection of the body. Repeat the exercise with the other arm. — Internal Rotation
1. Like a standing row, this exercise involves a stretch band tied at the ends to make a three-foot loop.
2. Attach one end of the loop to a steady object like a doorknob; stand to the side and hold the band in the hand of your affected arm.
3. Bend your elbow to a 90-degree angle and keep it close to your body. Then, bring the forearm over the midsection of the body.
4. Repeat the exercise with the other arm.

5. Posterior Stretch

Posterior Stretch Stand up and relax the shoulders. The hand of the uninjured arm holds the elbow region of the injured one. The hand of the injured arm crosses the body and rests on the opposite shoulder. The hand of the uninjured arm lightly pushes the affected arm up and over the body, eliciting a stretch. Repeat the exercise with the other arm. — Posterior Stretch
1. Stand up and relax the shoulders.
2. The hand of the uninjured arm holds the elbow region of the injured one.
3. The hand of the injured arm crosses the body and rests on the opposite shoulder.
4. The hand of the uninjured arm lightly pushes the affected arm up and over the body, eliciting a stretch.
5. Repeat the exercise with the other arm.

Left untreated, a rotator cuff tear can cause severe pain and a decrease in the ability to use the arm. The risk of injury generally increases as a person ages.

As with any exercise program, Work with closely with your physical therapist to ensure you’re doing the recommended stretches and exercises correctly. As a general rule, exercising should not be overly painful.

If you experience pain stop and consult with your physical therapist before continuing. Adjustments may be necessary to continue therapy help to restore your shoulder to normal function and get you back to your normal activities.

To learn more about how physical therapy can help treat a torn rotator cuff, set up a free exploratory examination with one of our doctors today.

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Moriarty Physical Therapy is the premier physical therapist provider here in the Hudson Valley with centers located near you. To find out more about physical therapy or to book your first appointment with a physical therapist, visit our website at www.moriartypt.com or contact Moriarty Physical Therapy at (845) 454-4137.