The Best Exercises for Rotator Cuff That You Can Try at Home

Rotator Cuff


  • Did you know that the rotator cuff is the reason why you can keep your should steady while your arm moves?
  • Were you aware that having large tear eventually retracts and turns fat? A fall on your side causes the large traumatic tear of the rotator cuff.

Home exercises for rotator cuff are the most common and recommended treatment for any weariness, tendonitis, injury, or post-surgery procedure that is related to this area. Since it consists of the four muscles that are in charge of lifting and rotating your arm, any problem related to them is quite painful. However, easy to fix from home with constant therapy.

Exercises for rotator cuff is considered the most common source of shoulder pain that could be initiated by simple actions. Actions like reaching for a book on the last shelf, swimming in the pool may, in a way, result to this. Not forgetting, winging a baseball bat while playing with your kids, in some cases, it can represent a severe issue.

This might require some kind of physiotherapy exercises for the rotator cuff. However, this does not mean that you cannot try some of the examples we are about to provide you to do at home, as mentioned before, it is highly recommended.

Still, if you belong to those slightly more serious cases, you should try to talk with your doctor or physical therapist and consult which ones will help you the best.

[Read: Yoga for Shoulder Pain]

Getting Started for Your Exercises for Rotator Cuff

Like in any kind of workout or physical practice, the first thing needed is some warmups. The same is the case when you are about to do shoulder exercises for the rotator cuff.

  • You can start by walking around in your living room or doing any low impact movements that do the trick for you. Try to do at least five or ten minutes (1).
  • When you feel you are ready, start with some stretching exercises.

Try doing some pendulum motions with your free hand while the other works as a stabilizer over a table. Remember, only gently circles (2).

  • Lastly, another stretching exercise that surely you are familiarized with: take one arm over your chest with the help of your free hand. You can do this for 30 seconds on each one (3).

1. Spidey-walk

If you are looking for any exercises for rotator cuff tendonitis, this is your best option within this list. Seated or standing, face a wall with three-quarters of an arm’s length distance.

Pressing the tips of your fingers, start walking up from your waist until you reach your shoulder level.

Do these movements slowly, ten or twenty times in a day. Be gentle with yourself; do less if you feel any kind of pain (4).

2. Bent-Over and Horizontal Movements


This might be a little trickier because you will have to have a more significant control of your arm weight or of any equipment you decide to include. Be mindful of your pain, and remember to consult your doctor if you have any doubts.

As the title says, you will have to lie face down on a flat surface, leaving your injured arm hanging in the air.

Bring your arm up until it reaches your shoulder and once again down, always keeping your elbow bent up to 90 degrees. Do not exceed eight times if you are adding some weight.

[Read: Relieve Shoulder Pain Naturally]

3. Elastic Stretch Band Rotation

We try not to mention exercises for rotator cuff pain where special equipment is necessary, but sometimes exceptions are made.

There is another way of doing it in case you don’t have the time or money to do so. You can do this by working on an open doorway with both arms spread over each side. As you lean forward, stretch your shoulders lightly, but for this type of injury, it is necessary to add some resistance.

For this, we prefer selecting an elastic stretch band that has a suitable resistance. This doesn’t mean you cannot use the same band for thighs as you will do for your physiotherapy exercises for rotator cuff injury.

  • Start securing the end of your band to a stable object and stand in front of it with your elbow bent on your side.
  • Pull your elbow straight back and then slowly bring it forward.

Keep in mind that you always have to keep your upper arm and elbow pressed closely to your side, or you will suffer another negative effect.

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4. Elbow Flexions Biceps

Elbow Flexions Biceps

This is both an exercise as well as physical therapy exercises for the rotator cuff. What it means is that you don’t have to be injured to want to keep healthy shoulders and prevent any kind of future problems. Even more, if you are an exercise addict.

So, here it is the simplest way to strengthen your rotator cuff.

You can use any kind of equipment like dumbbells and stand straight with your feet shoulder apart. You will bring the weight up towards your shoulder and then down.

[Read: KT Tape for Shoulder Pain]

As before, you have to keep your elbows tucked to your side. Hold the dumbbells for two seconds and then slowly let your upper armrest while you repeat on the other side.

Physical therapy exercises for rotator cuff injuries are a great way to avoid any surgical procedure, and you can do them from home or with the help of a physical therapist. In any case, try these easy exercises at home for an effective cure from Rotator Cuff.


1. What is the recommended amount of repetitions for each exercise?

Several factors can determine the number of repetitions like the pain you have, the nature of your injury, and the type of exercise, but you can start for little amounts like eight to ten repetitions.

2. How much time will it take to recover?

Minor injuries can last two weeks, sometimes four. With significant problems, the estimated is imprecise, but it could be several months.

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