Rotator cuff exercises at home
Calm a sore, pinchy shoulder, then rebuild rotator cuff strength for reaching and lifting.
Welcome to your shoulder program. We will calm things down first, then rebuild strength in the small muscles that steady your shoulder.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious shoulder pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
Expect some mild aching during these exercises. That is fine as long as it stays at three out of ten or less and settles within a day.
Phase 1: Calm and move
Reduce pain and keep the shoulder moving · Daily- Pendulum swings2 × 20 reps
Stand beside a table and rest your good hand on it. Let your sore arm hang straight down.
Lean forward slightly and let your arm move in small, relaxed circles. Let gravity do the work.
Tip: Keep the shoulder loose, like a rope. The movement comes from gently rocking your body.
You'll need: table or chair
- Shoulder blade setting2 × 10 reps
Sit or stand tall with your arms relaxed by your sides.
Gently draw your shoulder blades back and down, as if sliding them into your back pockets. Hold, then relax.
Tip: This is a small movement. About a third of your full effort is plenty.
- Wall press, outward rotation5 × 30s hold
Stand side-on to a wall with your elbow bent to ninety degrees and a folded towel between your elbow and your side.
Press the back of your wrist gently into the wall as if rotating your forearm outward. Nothing should move.
Tip: Use steady, comfortable pressure. You are building strength without moving the joint.
You'll need: wall, small towel
- Wall press, inward rotation5 × 30s hold
Stand facing a door frame with your elbow bent to ninety degrees and your palm against the frame.
Press your palm gently into the frame as if rotating your forearm toward your belly. Hold still.
Tip: Keep your elbow tucked against your side the whole time.
You'll need: wall or door frame
Phase 2: Load
Build rotator cuff strength · Every other day- Table slides2 × 10 reps
Sit beside a table with your hand resting on a towel on the tabletop.
Slide your hand forward along the table as far as is comfortable, then slide it back.
Tip: Let your body lean forward with the movement so the shoulder stays relaxed.
You'll need: table, towel
- Side-lying outward rotation3 × 12 reps · tempo 3-0-3
Lie on your good side with a folded towel under your top elbow, elbow bent to ninety degrees.
Keeping the elbow on the towel, slowly rotate your forearm up toward the ceiling, then lower it.
Tip: Take three seconds to lift and three seconds to lower.
You'll need: light weight or water bottle
- Band outward rotation3 × 12 reps
Anchor a band at elbow height. Stand side-on with your elbow bent and tucked against a small towel.
Rotate your forearm outward against the band, keeping your elbow by your side, then return slowly.
Tip: Control the return. The slow part builds the most strength.
You'll need: resistance band
- Band inward rotation3 × 12 reps
Anchor a band at elbow height. Stand side-on with the band pulling your hand outward.
Rotate your forearm in toward your belly, then return slowly.
Tip: Keep your shoulder blade gently set and your elbow tucked in.
You'll need: resistance band
Phase 3: Strengthen and return
Strength for reaching, lifting and sport · Every other day- Scaption raise3 × 10 reps
Stand tall with your arms by your sides and your thumbs pointing up.
Raise your arms forward and slightly out, in a V shape, up to shoulder height. Lower slowly.
Tip: Stop at shoulder height. There is no need to go higher yet.
You'll need: light weights or none
- Wall slides3 × 10 reps
Stand facing a wall with your forearms resting on it, elbows at shoulder height.
Slide your forearms up the wall as far as comfortable, then slide back down.
Tip: Breathe out as you slide up and keep your ribs down.
You'll need: wall
- Lying Y raise3 × 10 reps
Lie face down with your forehead on a towel and your arms overhead in a Y shape, thumbs up.
Lift both arms a few centimetres off the floor, hold briefly, then lower.
Tip: Think about your shoulder blades sliding down your back as you lift.
You'll need: bed or mat
- Lying T raise3 × 10 reps
Lie face down with your arms straight out to the sides in a T shape, thumbs up.
Squeeze your shoulder blades together and lift your arms slightly. Hold, then lower.
Tip: Small and controlled is better than high and jerky.
You'll need: bed or mat
Nice work. Rest your shoulder, and try to avoid long periods with your arm overhead today.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Did your shoulder pop out, or did this start with a fall onto the arm?
- Is there a visible lump, dent or change in the shape of your shoulder?
- Since an injury, are you unable to lift your arm at all?
- Chest pain, jaw pain or shortness of breath along with your arm pain?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your shoulder is coping, you move up a phase.
Questions
How often should I do rotator cuff exercises?
In this program, phase 1 (calm and move) is daily; later phases are every other day. Little and often works best, and rest days let the shoulder adapt.
Should rotator cuff exercises hurt?
Expect some mild aching during these exercises. That is fine as long as it stays at three out of ten or less and settles within a day.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your shoulder settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: chest pain, jaw pain or shortness of breath along with your arm pain.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.