Skip to main navigation Skip to main content Skip to footer For Medicare For Providers For Brokers For Employers Español For Individuals & Families: For Individuals & Families
Shop for Plans

Shop for Plans
Shop for your own coverage
Medical Dental Other Supplemental
Plans through your employer

Learn about the medical, dental, pharmacy, behavioral, and voluntary benefits your employer may offer.

Explore coverage through work
Learn
How to Buy Health Insurance Types of Dental Insurance Open Enrollment vs. Special Enrollment See all topics
Looking for Medicare coverage?
Shop for Medicare plans
Member Guide
Find a Doctor
Medical Dental Other Supplemental Explore coverage through work How to Buy Health Insurance Types of Dental Insurance Open Enrollment vs. Special Enrollment See all topics Shop for Medicare plans Member Guide Find a Doctor Log in to myCigna
Home Knowledge Center Wellness Library Rotator Cuff Problems: Exercises You Can Do at Home

Rotator Cuff Problems: Exercises You Can Do at Home

Overview

Exercises are a very important part of treatment for a rotator cuff disorder. If you have pain, weakness, and stiffness in your shoulder from a rotator cuff problem, your doctor will likely suggest that you try exercises and other at-home treatments. These treatments may include rest, ice, heat, and NSAIDs such as ibuprofen or naproxen.

At-home treatments can help heal most rotator cuff problems. If they don't work, you may want to think about surgery or other treatment.

Try to avoid certain motions and everyday activities that make your problems worse. For example, try not to reach into the backseat of your car or stretch your arms toward your back. Be careful when you start your exercises. Slow down or stop if you need to.

You also need to do exercises if you have rotator cuff surgery. You will work with your doctor and physical therapist to plan an exercise program. It can help you get back as much strength and flexibility in your shoulder as possible.

How do you exercise for rotator cuff disorders?

How do you exercise for rotator cuff disorders?

Before you start these exercises, talk with your doctor or physical therapist. It is important to do the exercises the right way every time.

But stop exercising and call your health professional if you are not sure you are doing them correctly. Also call if you have any pain. Any discomfort you feel during exercise should not last more than 2 hours after you finish.

Clicking and popping during exercise don't mean that something is wrong. But a grinding feeling may be another problem.

If your shoulder is sore after you exercise, ice it.

Stretching exercises

If you have had surgery, you probably won't start active rotator cuff exercises (where you use your shoulder muscles) until at least 3 to 6 weeks after surgery. Active exercise might be allowed right away after surgery for tendinitis. Be sure to follow your surgeon's advice on when you can do these exercises.

Most people wear a sling or brace after surgery to keep their shoulder from moving. Ask your doctor how to take it off before you exercise and how to put it back on after the session. A friend, family member, or physical therapist may be able to help you if your doctor says it's okay.

You need to do the stretching exercises well and be able to put your shoulder through its full range of motion before you begin strengthening routines. Do the stretching exercises 5 to 10 times a day.

The list below links to stretching exercises with pictures and instructions. The pendulum swing is a good exercise to start with.

  • Overhead stretch
  • Posterior stretching
  • Up-the-back stretch
  • Wall climbing to the side
  • Wall climbing to the front

Strengthening exercises

Start these exercises only after your doctor says it's okay. Usually these exercises are started slowly, as soon as you can do the stretching without pain. But most people wait 6 to 8 weeks after surgery to do these exercises and others like them.

For any strengthening exercises where your arms start at or stretch from your sides, the motion should be on a diagonal. That means the motion should be about 30 degrees to the front of where your arms would be if you raised them straight out to the side.

The list below links to strengthening exercises with pictures and instructions.

  • Arm raises to the side
  • External rotator
  • Internal rotator
  • Shoulder flexor and extensor

Scapular strengthening exercises

The shoulder blade (scapula) is one of the main bones of the shoulder joint. It helps to keep the shoulder stable and move well. If the scapula doesn't move well, it puts a lot of pressure on the rotator cuff and related muscles, which can cause strain. Also, if the scapula is not moving well, you have a higher chance that one of the tendons will be squeezed and rub against the bone. This is called impingement.

These exercises can help you keep or improve strength around the shoulder blade. They also can help your rotator cuff work as it should.

The list below links to scapular strengthening exercises with pictures and instructions.

  • Scapula protraction with arm reach
  • Scapula protraction with wall push-ups
  • Scapula retraction

This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

To learn more about Healthwise, visit Healthwise.org.

© 1995-2023 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

Related Links

Rotator Cuff Tendon Impingement Rotator Cuff Disorders

<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>

Page Footer

I want to...

Get an ID card File a claim View my claims and EOBs Check coverage under my plan See prescription drug list Find an in-network doctor, dentist, or facility Find a form Find 1095-B tax form information View the Cigna Glossary Contact Cigna

Audiences

Individuals and Families Medicare Employers Brokers Providers

Secure Member Sites

myCigna member portal Health Care Provider portal Cigna for Employers Client Resource Portal Cigna for Brokers

The Cigna Group Information

About Cigna Healthcare Company Profile Careers Newsroom Investors Suppliers The Cigna Group Third Party Administrators International Evernorth

 Cigna. All rights reserved.

Privacy Legal Product Disclosures Cigna Company Names Customer Rights Accessibility Non-Discrimination Notice Language Assistance [PDF] Report Fraud Sitemap Cookie Settings

Disclaimer

Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., Cigna HealthCare of Georgia, Inc., Cigna HealthCare of North Carolina, Inc., Cigna HealthCare of South Carolina, Inc., and Cigna HealthCare of Texas, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities that insure or administer group HMO, dental HMO, and other products or services in your state). Accidental Injury, Critical Illness, and Hospital Care plans or insurance policies are distributed exclusively by or through operating subsidiaries of Cigna Corporation, are administered by Cigna Health and Life Insurance Company, and are insured by either (i) Cigna Health and Life Insurance Company (Bloomfield, CT); (ii) Life Insurance Company of North America (“LINA”) (Philadelphia, PA); or (iii) New York Life Group Insurance Company of NY (“NYLGICNY”) (New York, NY), formerly known as Cigna Life Insurance Company of New York. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. LINA and NYLGICNY are not affiliates of Cigna.

All insurance policies and group benefit plans contain exclusions and limitations. For availability, costs and complete details of coverage, contact a licensed agent or Cigna sales representative. This website is not intended for residents of New Mexico.

Selecting these links will take you away from Cigna.com to another website, which may be a non-Cigna website. Cigna may not control the content or links of non-Cigna websites. Details