Please note: This information was current at the time of publication. But medical information is always changing, and some information given here may be out of date. For regularly updated information on a variety of health topics, please visit familydoctor.org, the AAFP patient education Web site.
Information from Your Family Doctor
Rotator Cuff Exercises
FREE PREVIEW. AAFP members and paid subscribers: Log in to get free access. All others: Purchase online access.
FREE PREVIEW. Purchase online access to read the full version of this article.
Am Fam Physician. 2003 Mar 15;67(6):1315-1316.
Before you start
The exercises described below (see Pictures 1 through 4) are to help you strengthen the muscles in your shoulder (especially the rotator cuff muscles). These exercises should not cause you pain. If the exercise hurts, stop exercising. Start again using a lighter weight.
Look at the pictures with each exercise so you can use the right position. Warm up this way before using the weights: Stretch your arms and shoulders, and do pendulum exercises. To do them, bend from the waist, letting your arms hang down. Keep your arm and shoulder muscles relaxed, and move your arms slowly back and forth. Perform each exercise slowly: lift your arm to a slow count of three and lower your arm to a slow count of six.
Now add the weights. Use a light enough weight that you do not get tired until you have done the exercise 20 to 30 times. Add a little weight each week (but never so much that the weight causes pain). Start with 2 ounces the first week, move up to 4 ounces the second week, 8 ounces the next week, and so on. Keep repeating each exercise until your arm is tired.
Each time you finish doing all four exercises, hold an ice pack on your shoulder for 20 minutes. It is best to use a plastic bag with ice cubes in it, or a bag of frozen peas, not gel packs. If you do all four exercises 3 to 5 times a week, your rotator cuff muscles will become stronger, and you will get back normal strength in your shoulder.
This handout is provided to you by your family doctor and the American Academy of Family Physicians. Other health-related information is available from the AAFP online at http://familydoctor.org.
This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
Copyright © 2003 by the American Academy of Family Physicians.
This content is owned by the AAFP. A person viewing it online may make one printout of the material and may use that printout only for his or her personal, non-commercial reference. This material may not otherwise be downloaded, copied, printed, stored, transmitted or reproduced in any medium, whether now known or later invented, except as authorized in writing by the AAFP. Contact email@example.com for copyright questions and/or permission requests.
Want to use this article elsewhere? Get Permissions