Home Rehab Exercises for Rotator Cuff Injuries

According to the Cleveland Clinic, rotator cuff injuries are among the most common causes of shoulder pain. The rotator cuff is the area where four muscles meet with their tendons in order to support lateral arm movements. Home rehab exercises can be performed to help strengthen and add flexibility to a rotator cuff that has been injured. However, only perform these exercises with the consent of your physical therapist.

  1. Shoulder Abduction and Adduction

    • This rotator cuff rehab exercise can be performed at home, but only do so with the consent of your physical therapist. The movements within this exercise will add flexibility to a recovering rotator cuff as well as stretch the muscles that may have become tightened due to lack of use. To begin this exercise, grab a broom or yardstick and stand with your feet shoulder width apart. Hold the stick with your thumbs pointing away from your body and your wrists pointing toward the wall in front of you. Keep your arms straight and start this movement with the stick resting directly in front of your pelvis. Guide the right arm out to the side by pushing the stick with your left arm. Push the arm as high into the air as possible and pause the movement for five seconds before slowly lowering both arms back to the starting position.

    Shoulder Internal Rotation

    • This strengthening exercise is ideal for those who need to restore strength to the rotator cuff but are not advised to use dumbbells or resistance bands. To begin this exercise, stand in a door frame and bend your elbow so a 90-degree angle is created. Place the inside of your wrist directly against the door frame and, with a flat palm, press against the frame. Do not press too hard, as this can cause unnecessary pain and possible re-injury to the rotator cuff. Hold the press for five to 10 seconds before releasing.

    Resisted Internal Rotation

    • This exercise requires the use of resistance bands that can be attached to your door frame. Your physical therapist will be able to provide this equipment to you when the rotator cuff has healed. Place the resistance band at elbow level within the door frame, and while holding onto the band walk 2 to 3 feet away from the door. While keeping your elbow bent at a 90-degree angle, hold your hand so the thumb is pointing toward the ceiling and your knuckles are pointing toward the wall in front of you. In a slow motion, rotate the forearm inward toward your torso. By doing so, you will cause the resistance band to tighten. Slowly return the forearm back to the starting position and repeat.