Here are my rotator cuff exercises that I have and still personally use myself. If you suffer from bad shoulders make sure you get them checked out by a medical professional before doing any direct exercises for them. If you have been cleared or just want to keep healthy rotator cuff muscles then these exercises will work great to help strengthen them and help with mobility, rehabilitation and stabilisation of the shoulders in all activity.
Introduction to your rotator cuff
The rotator cuff is a group of muscles that help stabilise your shoulder muscles and help certain movements of the shoulder joint. They are very important, but also very easily damaged when there is a physical imbalance or damaged from overuse with certain sports or physical activities. Common injuries include an impingement or tendinitis from irritated and inflamed tendons of the rotator cuff muscles, shoulder bursitis from an inflamed bursa and even a rotator cuff tear.
My rotator cuff exercise list:
Lying External Rotation
Function: Works the external rotators of the shoulders (the muscles that are attached to the shoulder blade).
Form: Lying on your side on a bench or floor hold a dumbbell in your hand that is furthest from the bench/floor with your elbow by your side and arm bent 90 degrees and the weight resting in the downward position. Using your elbow as a pivot point raise your hand up, rotating the dumbbell from the downward dropped position until it is just past parallel to your body. Lower back down slowly. Repeat as required, then swap over to the other side.
Tips: Get as comfortable as possible, however if lying on your shoulder hurts, try the variation below. Ensure that your elbow stays down against your side throughout the exercise.
Variations: This exercise can also be done standing with a theraband attached to a door handle or even held by your other hand at an angle. Just remember to keep your elbow close to your side and rotate pivoting at the elbow so your rear shoulders are pulling the hand around. You can practise the movement just sitting in front of the computer now….place your elbow by your side, arm bent at the elbow 90 degrees and your fist in front of you, thumb up. Now rotate your fist outwards, pivoting at the elbow joint, keeping a 90 degree angle with the arm. Place your other hand on the shoulder being worked and you should be able to feel the shoulder muscle, especially towards the full rotation working to bring the arm around.
Click on images below, the last one is a GIF animation:
Lying Internal Rotation
Function: Works the internal rotators of the shoulders (muscles that are attached to the shoulder blade and rib cage).
Form: Lying on your side on a bench or floor hold a dumbbell in your hand that is closest to the bench/floor with your elbow against your stomach and supported by the bench/floor and arm bent 90 degrees. Using your elbow as a pivot point raise your hand up, rotating the dumbbell from a dropped position upwards. Lower back down slowly. Repeat as required, then swap over to the other side.
Tips: Get as comfortable as possible, however if lying on your shoulder hurts, try the variation below. Do not allow your shoulder to raise up towards your ear, keep it pushed down and just pivot at the elbow.
Variations: This exercise can also be done standing with a theraband attached to a door handle.
Click on images below, the last one is a GIF animation:
LYT’s
Function: Works all the stabilising muscles of the shoulders.
Form: Using very light dumbbells, lay on a bench face down.
For the L exercise, position your arms out to the sides as if forming a cross, but with a 90 degree bend at the elbow and the weights hanging down, then raise your hands in a forward direction, rotating them upwards. Slowly return to the start position.
For the Y exercise, start with the weights hanging down by your sides and weights facing long ways like you are grabbing a long bar. With slightly bent arms, bring the dumbbells out in a Y shape. Slowly return to the start position.
For the T exercise, hold the weights in the neutral position and by your sides. With straight arms, bring them out to form a cross. Slowly return to the start position.
You can either do a few reps of each before going onto the next exercise or do one rep of each and alternate between them.
Tips: All the movement should come from your shoulders. Keep the weights light and concentrate on keeping your shoulders down and squeezing your shoulder blades at the top.
Variations: Can also be done at an incline on the bench. If you find the L raise uncomfortable, you can use the W shape version (see image below).
Click on images below, the last one is a GIF animation:
The L exercise
The alternative position – W exercise
The Y exercise
The T exercise
Standing L Lateral Raise
Function: Works all the stabilising muscles of the shoulders, as well as strengthening the front and side muscles of the shoulder.
Form: Holding a pair of light dumbbells, bend your arms at the elbows at 90 degrees and hold them up as if you are going to press them above your head (first image below). Keeping the arms at 90 degrees, slowly lower the weight down in front of you, just below parallel, rotating at the shoulders only. Slowly reverse the sequence and repeat as required.
Tips: Keep your shoulders down and don’t lift your shoulders up towards your ears. Use a light enough weight that you have full control throughout the exercise.
Click on images below, the last one is a GIF animation:
Door chest stretch
Function: Stretches the front shoulder and your chest muscles.
Form: Standing between an open door, stand just inside the door frame area and place your hands on the frame with palm forward and your arm bent approximately 90 degrees. Very gently push forward until you can feel a slight stretching of the chest and front shoulders. Hold for up to 30 seconds and repeat 3-5 times. When holding a stretch remember not to hold your breath, but to breathe normally.
Tips: Be very careful not to over stretch and if it isn’t comfortable try lowering your hands further down the door frame until you can work your way further up. Keep your back and core tight. If you need more balance, then place one foot forward and one behind you.
Variation: You can also do this two arms at a time.
Click on images below:
Cross body stretch
Function: Stretches the Rear shoulders.
Form: Bringing one arm across the body, hook the arm with the other arm at the elbow and gently pull the arm into and across the body. Hold up to 20 seconds and repeat 3-5 times.
Tips: Be very careful not to over stretch and keep the stretched shoulder down, do not let it rise or be pushed up.
Click on images below:
Pendulum
Function: Increases shoulder mobility.
Form: Standing, lean forward bending at the waist and allow your arms to hang down. Gently swing your arms in a circular motion both directions.
Tips: If you find you are not stable, you can do one arm at a time, while using the hand to hold on to a chair, table or anything stable.
Click on images below:
Self massages
While this doesn’t cure the problem arising from impingement from bone spurs or reduced space in the shoulder joint, it can help with tightness, increasing blood flow and mobility that do help with overall shoulder issues. For tendinitis in the shoulders, professional deep massage therapy would best be advised.
Massage with ball
Function: Increases shoulder mobility
Form: Using a tennis ball or a purpose made massage ball placed at the rear of your shoulder, either lay face up on the floor or lean up against a wall. With your arm either fully relaxed hanging down or with your arm bent at around 90 degrees (and supported by the other hand if needed) move in all directions either up or down or in a circular motion until you find a tight spot and work the area with small and deliberate movements to massage the area. Repeat the same procedure for the front shoulder area.
Tips: This exercise can actually be used for most muscles. You just need to find a tight spot and find a comfortable position where you can lean into the ball to massage the area.
Variation: You can also use a foam roller for areas where a ball might be either uncomfortable, less convenient or difficult to control.
Click on images below:
My final thoughts on exercising your rotator cuff
There are many exercises you can do to help prevent or treat a rotator cuff injury, just make sure you don’t do more damage by either ignoring shoulder pain or doing the wrong exercise. All exercises for the rotator cuff must be done with a light weight and in a controlled manor. Never push beyond a comfortable position and stop if you feel any pain or hear clicking noises from any exercise.
