Rotator cuff
Exercises for Rotator cuff related shoulder pain
The health of the rotator cuff is maintained through regular relaxed movement and maintaining the strength of the muscles around it. Try the following exercises, find a suitable level and build them into your routine.
How many should I do and how often?
Aim to do these exercises every other day.
You may only be able to manage a few to start with: that’s fine. Make a note of how many you can do and repeat this each day until it starts to feel easier. Gradually increase how many you practice over time (this often takes several weeks).
What if the exercise is painful?
Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, don’t worry, you can try fewer repetitions and then gradually build it up again. If you are struggling to find a suitable level of exercise then seek professional help for further guidance.
Shoulder rotation
Wall push ups
Table slides level 1
Or, if you find the above video too easy:
Progression from table slides: Wall slides
Advanced exercises:
For these exercises, you will need a weight such as a dumbbell. However you can improvise with household items such as a tin of beans or a bottle of water.
