Shoulder Exercises
Rotator Cuff Strengthening
The rotator cuff is four small muscles that hold the ball of the shoulder in its socket as the arm moves. Strengthening them is the main treatment for rotator cuff tendinopathy, part of recovery from tears, and helps prevent shoulder pain in overhead athletes.
What it does
Progressive loading improves tendon capacity and muscle strength. Most rotator cuff tendinopathies improve with a well structured programme over 8 to 12 weeks.
Our physiotherapists use it most often for rotator cuff injury, supraspinatus tendinitis and shoulder impingement, and it features in our shoulder pain physiotherapy programmes.
How to do it
- Side-lying external rotation: lie on your side with a towel under the top elbow. Holding a light weight, rotate the forearm up towards the ceiling and lower slowly.
- Band external rotation at 90 degrees: once basic rotation is strong, raise the elbow to shoulder height and rotate the forearm up.
- Scaption: lift the arms up and slightly forward with thumbs up, to shoulder height.
- Prone horizontal abduction: lie face down, arm hanging, lift it out sideways with thumb up.
How much
8 to 15 repetitions, 3 sets, 3 days a week. Aim for the last few repetitions to feel hard but controlled.
Common mistakes
- Using weights that are too heavy, so bigger muscles take over.
- Rushing the lowering phase.
Stop and check with us if
- Weakness is sudden or severe after an injury. This may be a significant tear needing imaging.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
How long until my rotator cuff is stronger?
Some pain during exercise okay?
Related treatments
Shoulder Pain Physiotherapy
Rehab for rotator cuff, impingement and frozen shoulder.
Learn more ShoulderRotator Cuff Injury
Tendinopathy, partial tears and full tears of the rotator cuff. Most respond to progressive strengthening.
Learn more ShoulderSupraspinatus Tendinitis
The most commonly irritated rotator cuff tendon. Why load, not rest, is what settles it.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.