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Rotator Cuff Exercises

रोटेटर कफ व्यायाम

రోటేటర్ కఫ్ వ్యాయామాలు

5 gentle shoulder exercises to protect the healing rotator cuff, restore range of motion and rebuild strength safely.

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Important: Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain.

Easy
Exercise 1 of 5

Pendulum Swing

Gentle passive movement that reduces pain and begins restoring range of motion safely

10-15 swings × 2 sets
Steps:
  • 1Lean forward, support with unaffected hand on table
  • 2Let affected arm hang freely down
  • 3Gently swing arm in small circles
  • 4Let gravity do the work, do not force
  • 510-15 swings each direction
Easy
Exercise 2 of 5

Cross-Body Arm Stretch

Stretches the posterior shoulder capsule and rotator cuff muscles gently

3 × 20-30 sec
Steps:
  • 1Bring affected arm across your chest
  • 2Use other hand to gently pull elbow closer
  • 3Feel gentle stretch in back of shoulder
  • 4Hold 20-30 seconds
  • 5Release. Repeat 3 times
Easy
Exercise 3 of 5

Assisted Forward Raise

Restores overhead movement using the good arm to assist, reducing strain on injured cuff

10 reps × 2 sets
Steps:
  • 1Lie on back, clasp both hands together
  • 2Use good arm to lift both arms overhead
  • 3Go only as far as comfortable
  • 4Hold 2-3 seconds at top
  • 5Lower slowly. Repeat 10 times
Moderate
Exercise 4 of 5

External Rotation (Lying)

Strengthens the infraspinatus and teres minor — key rotator cuff muscles

10 reps × 3 sets
Steps:
  • 1Lie on your unaffected side
  • 2Keep affected elbow bent at 90 degrees, tucked to side
  • 3Rotate forearm upward, keeping elbow tucked
  • 4Hold 2 seconds at top
  • 5Lower slowly. Repeat 10 times
Moderate
Exercise 5 of 5

Resistance Band Row

Strengthens the muscles between the shoulder blades — improves posture and shoulder stability

10 reps × 3 sets
Steps:
  • 1Anchor a resistance band at chest height
  • 2Hold both ends, arms extended forward
  • 3Pull elbows back, squeezing shoulder blades
  • 4Hold 2 seconds
  • 5Return slowly. Repeat 10 times

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