Rotator Cuff Injury Exercises To Help Manage Shoulder Pain

How to Support Recovery, & Avoid Reinjury

Have you ever lowered, raised or rotated your arm and felt a pain in your shoulder? Perhaps it left your shoulder or arm feeling weak? You may be experiencing a rotator cuff injury. These common injuries are especially prevalent in people who play sports, lift weights, or have physical jobs involving repetitive arm movements.

At Body Advance, we regularly support people recovering from rotator cuff tears and related injuries. With the right mix of gentle stretches and strength work, you can improve your range of motion and reduce pain.

In this article, we break down how the rotator cuff works and what causes injury, as well as some easy exercises you can do at home to aid recovery.

Want personalised help? Book an appointment with our sports injury specialists today.

What Is the Rotator Cuff?

Your rotator cuff is a group of four muscles that surround the shoulder joint and help keep the ball of your upper arm bone firmly in its shoulder blade socket. These muscles and their tendons allow your shoulder and arm to rotate and move in different directions.

Rotator cuff injuries can happen from trauma or overuse. They can also occur naturally from wear and tear as you age. Some warning signs are feeling pain when lifting your arm forward, weakness in the affected arm or disturbed sleep from lying on your injured side. You may also notice clicking or reduced shoulder height when lifting.

If you think you may have a rotator cuff tear or are experiencing ongoing shoulder pain, it’s best to speak with a physiotherapist before starting any exercises. You can also learn more about shoulder pain conditions we treat here.

Are There Different Types of Rotator Cuff Injuries?

Yes, there are two main types of rotator cuff injuries.

Rotator cuff tear

This occurs when at least one muscle or tendon in your rotator cuff tears, either partially or fully.

Tendinopathy

This refers to multiple conditions that can affect the tendons surrounding your shoulder. If they get trapped between the top of your shoulder blade and top of your arm, it can cause shoulder impingement. This can eventually lead to a tear.

What Causes Rotator Cuff Injuries?

Repetitive Overhead Movements

People who regularly lift their arms above shoulder height – like painters, athletes, mechanics, or those who work in construction – are more prone to irritation or rotator cuff injuries.

Heavy lifting

If lifting heavy objects is something you do regularly, it could contribute to a rotator cuff injury.

Bone spurs

Bony growths, aka bone spurs, can form on top of your shoulder bone, rubbing against tendons when lifting your arm. This shoulder impingement can create friction that can lead to a tear.

Accidents and Trauma

Falling on an outstretched arm can cause a dislocated shoulder or broken collarbone, which can lead to a rotator cuff tear.

Age-Related Changes

As we get older, our bodies send less blood flow to our rotator cuffs, which means they cannot repair themselves sufficiently. This can lead to tearing.

Lifestyle factors

Smoking, having poor posture and a family history of shoulder issues or rotator cuff injuries can increase your risk.

What Are the Signs of a Rotator Cuff Injury?

Rotator cuff injury symptoms vary depending on the severity of the injury, but may include:

• Pain or weakness in the shoulder when rotating, lowering or raising your arm
• Shoulder pain that gets worse when resting your arm or during the night
• Struggling to lift items due to shoulder weakness
• Clicking, popping or crackling sounds and sensations when moving your arm into some positions

If your symptoms don’t improve with rest or if pain becomes sharp or constant, a detailed assessment is recommended.

How Rotator Cuff Injury Exercises Can Help

Targeted exercise is one of the most important parts of recovering from a rotator cuff injury. While rest may help reduce short-term pain, it won’t restore function or strength. The right exercises help build flexibility, improve posture, and gradually return your shoulder to its full range of motion.

These exercises should be done regularly and gently. You don’t need to push through pain to see results – in fact, that can slow your progress. Most people begin to notice improvements after about 12 weeks of consistent rehab. Progress is often gradual, but keeping up with your programme will help rebuild confidence in your shoulder and reduce your risk of future problems.

Start with basic movements and slowly increase effort and resistance over time. If you're unsure how to progress safely, a physiotherapist can support you.

5 Easy Recommended Rotator Cuff Injury Exercises

If you want to get started rehabbing your rotator cuff injury at home, try these 5 easy rotator cuff exercises. They can help restore range of motion, build strength, and reduce pain. Remember to begin gently and progress as tolerated.

1. Doorway Stretch

• Stand in an open doorway
• Place hands and forearms flat on the frame at or just below shoulder height
• Gently lean forward until you feel a light stretch in the front of the shoulder
• Hold for 15–30 seconds

Repeat 3 times, up to three times per day.

2. Side‑Lying External Rotation

• Lie on your good side, injured arm on top
• Bend elbow to 90°, forearm resting on your abdomen
• Hold a light weight and slowly lift the hand toward the ceiling, rotating outward without moving the elbow from your side
• Hold at the top for a few seconds, then lower

Repeat 3 sets of 10 reps daily, increasing to 15 reps as it gets easier.

3. High‑to‑Low Rows

• Attach a resistance band at shoulder height
• Kneel so that the knee opposite the injured arm is forward
• Hold the band straight with the injured arm extended
• Pull the elbow down and back, squeezing the shoulder blades together
• Return slowly

Do 3 sets of 10 reps.

4. Reverse Fly

• Stand with feet hip-width, hinge at the waist, keeping back flat
• Hold light weights in each hand
• Raise arms out to the sides (like a reverse fly), squeeze shoulder blades, but don’t lift above shoulder height

Repeat 3 sets of 10 reps.

5. Lawnmower Pull

• Step on one end of a resistance band with the opposite foot
• Hold the other end with the injured arm, band angled diagonally
• Slightly bend at the waist, keep knees soft, and pull elbow back across your body (like starting a lawnmower)

Repeat for 2–3 sets of 8–10 reps.

Why Work With a Physiotherapist?

While doing exercises at home can be helpful, the right diagnosis and technique are key. A physiotherapist will:

• Identify which rotator cuff muscles are affected
• Guide you through safe arm movements and strength work
• Help you avoid common movement errors

At Body Advance, we help clients regain movement and confidence through evidence-informed rehab. We assess how your shoulder moves, the position of your shoulder blade and which muscles need support. That way, we can tailor a plan that’s specific to your injury – not just a generic routine.

Speak To Us About Your Shoulder Pain

You don’t have to live with long-term shoulder pain. If your upper arm feels weak, your movements are restricted or you suspect a rotator cuff injury, early intervention makes a difference.

We’ll help you:

• Understand what’s going on inside your shoulder joint
• Strengthen your shoulder in a way that’s safe for your injury

Contact our friendly team of sports injury specialists at Body Advance today to get your recovery started.

Your Rotator Cuff Injuries FAQs Answered

What’s the difference between a rotator cuff tear and tendonitis?

Tendonitis is inflammation of the tendon and usually happens through overuse. A tear is a more serious injury where the tendon or muscle fibres are damaged.

Can rotator cuff injuries heal without surgery?

Yes. Most rotator cuff injuries respond well to conservative treatment like rest, exercise and physiotherapy. Surgery is typically only needed for full tears or injuries that haven’t improved with rehab.

How long does it take to recover from a rotator cuff injury?

It depends on the severity. Mild strains may improve within a few weeks. More significant tears could take several months with consistent rehab. A physiotherapist can help you track your progress and adapt your plan.

Should I still move my arm if it’s painful?

Gentle, pain-free movement is encouraged. Avoid keeping the shoulder still for too long, but stop if the pain sharpens. A guided programme will help you know when and how to move safely.