12 Easy Rotator Cuff tear Exercises for Shoulder Pain Relief

Last Updated on July 7, 2025 by Sunit. S. Ekka

Rotator cuff tears affect over 50% of people over 60, causing pain and limited mobility. Research shows targeted exercises can reduce pain and improve function without surgery ¹.

Doing overhead activity becomes painful, you’ll have severe pain when trying to lift the shoulder which eases when the shoulder is fully elevated. This makes it difficult to carry out daily activities that reduce their quality of life.

If you have a complaint of rotator cuff injury, or your doctor has diagnosed you with, or your MRI diagnosis says that you have a rotator cuff injury, then stay with this article till the end.

Rotator Cuff Tear Exercises: A Complete Evidence-Based Rehab Guide

Whatever exercises we are going to learn in this article for rotator cuff injury, we can divide them into three subheadings. One is gleno-humoral joint flexibility exercises, the second is a shoulder stretching exercise and the third one is a shoulder strengthening exercise.

Before proceeding, I would also like to mention that if you have stiff shoulders, I highly recommend following the exercises to loosen the tight shoulder.

What Is a Rotator Cuff Tear? Symptoms & Causes

We will go to these exercises but before that, let us discuss the symptoms of the torn rotator cuff. Its most prominent symptom is the shoulder arc syndrome.

What happens in this is that we tell the patient to lift the painful shoulder, then lift it even when they do not feel any pain.

But as soon as it reaches 90 degrees, around 70 to 90, where it starts to pain, well, still, we tell him to lift him as soon as he goes up to 120 degrees, after that pain ends there, all right.

Then when he lowers it downwards, it again starts hurting around 120 degrees and it hurts up to 90 or 70 degrees, then the pain ends, keep it comfortably like this.

2 Proven Rotator Cuff Tear Exercises (Step-by-Step Guide)

Mobility Exercises for Shoulder Flexibility

#1 Pendulum Exercise (Codman’s Swing) for Pain Relief

So, the first exercise among the list of 12 rotator cuff tear exercises is the shoulder pendulum exercise. It’s a very easy exercise:

1. For this, keep a stool or chair by your sound side. Suppose you have pain in your left shoulder then keep the chair on the right side and rest the right hand over the chair.
2. In this position lean your body forward so as to take the weight over the left hand.
3. Now, swing your left shoulder forward and backward just like a pendulum.
4. You can also swing the shoulder in a circular motion, it’s called a shoulder pendulum.
5. Do it a minimum of 15 to 20 times in a session, it’s even better if you do more than this, but 15 to 20 repetitions is a must.

#2 Shoulder External Rotation with a Stick

For this exercise you need a stick, I have a steel rod, it is lighter, you can also use a bamboo stick.

1. Hold the stick and bend both the elbow to 90 degrees as shown in the figure.
2. In this position, you just need to move your hand from side to side. If you do it regularly, slowly the stiffness around the shoulder will relax.
3. Do this for a minimum of 15 to 20 times if there is more pain, if there is not much pain then you can do more than this.

#3 Shoulder Flexion & Extension with a Cane

Using the stick we can also do shoulder flexion-extension exercises. Let us first discuss shoulder flexion.

1. For the shoulder flexion exercise, hold the stick in front of you and keep your elbows fully extended.
2. Now, raise both hands up to the point where you can feel slight pain.
3. Then slowly lower it down, now, again repeat this and lower it down slowly.
4. As in the previous exercises, repeat it for a minimum of 10-15 repetitions in a single session, the more you do the better it is.

Next comes the shoulder extension exercises.

1. For this, you need to grab the stick on your back as shown in the figure.
2. After that, you will take it back up to the pain-free range and then bring it back to the starting position.
3. Repeat this process 15 to 20 times, maybe initially you will have a little problem in doing this but you will do it 10 to 15 times in a session.

Stretching Exercises to Loosen Tight Muscles

So that was all for glenohumeral joint mobility, now the next group of rotator cuff tear exercises are the shoulder stretching exercise. The muscles around our shoulders become stiff due to pain, so we have to loosen them by stretching them and relaxing them.

#4 Posterior Capsule Stretch for Rotator Cuff Tightness

1. Suppose there is a pain in my left shoulder, then I cross my left arm across the chest.
2. Now I will hold the left elbow with my right hand as displayed in the figure and pull it towards the chest.
3. Pull it and hold it for 30 seconds, and then let it relax.
4. Repeat it for three to four times in a session. This will stretch the muscles behind our shoulders.

#5 Anterior Shoulder Stretch Using a Towel

Now a towel is needed to stretch the muscles on the front side of the shoulder. So, I have a towel, you can also use a bedsheet.

1. For this, I will take the painful hand on the back and hold the bottom end of the towel.
2. With the normal hand, I’ll grab the upper end of the towel as displayed in the figure.
3. Now, I’ll pull the upper end of the towel in the upward direction so that it also pulls the affected hand upwards. I will pull it to the point where I feel a comfortable stretch on the affected shoulder.
4. Hold it for 10 seconds and then relax it.
5. Again lift it, hold it for 10 to 30 seconds then let it relax. This will stretch the muscles of your front shoulder.
6. Repeat this for 5 to 10 times.

#6 Doorway Stretch to Improve Shoulder Rang

Another way to do this stretching is to do it in the corner of the wall.

• The starting position for this exercise will be standing straight facing the wall corner.
• Now, place both forearms on the corner of the wall so that the shoulder and elbow are 90 degrees. As you can see in the figure, both shoulder and elbow are 90 degrees.
• Then incline your body, your chest forward, and take it as far as you can take it.
• Take it forward and hold it for 30 seconds then relax and come back to the normal position. You can also do this exercise in the doorway.
• Repeat this 3 to 4 times in a session.

Strengthening Exercises for Long-Term Recovery

The next exercise is strengthening exercise which strengthens the muscles around our shoulders. There are several types of strengthening exercises I will start with some light exercises.

In the initial phase when you have more pain then you will do light exercises after that you will progress to more strong and more aggressive exercises.

Because this is a strengthening exercise, we have to do each exercise in three sets in one session, and each set will have 15 repetitions, okay. Let us start with posterior strengthening exercises.

#7 Isometric Posterior Shoulder Strengthening

So the first exercise is to strengthen the muscles behind the shoulder.

1. For this, I am standing beside a table, you can also use a wooden chair or if there is a bed edge. I’ll stand straight and keep the affected side hand against the table edge as you can see in the picture.
2. Now, I’ll try to slowly give a backward force to the table as if trying to push it.
3. You have to note that I am only pushing it, I am giving my pressure backwards so that the muscles on the back of my shoulder are exercised.
4. Hold this position for 5 seconds, the best way is to count 1 2 3 4 5 and then relax. Again repeat the same procedure hold it for 5 seconds and then relax.
5. In this way, you have to do it 15 times in a set.
6. That’s how you got to do three sets in one session, okay, take a minute or 2-minute rest in between each set.
7. In this way, you have to do this exercise once a day in the initial phase, as your problem pain decreases a bit, you can increase the repetitions of the exercises or session.

#8 Side-Lying External Rotation with Dumbbell

Now let’s move on to the next exercise, the next exercise you have to do in the side-lying position. You will come to the side-lying position such that the affected side shoulder will be on the top.

1. Suppose you have pain in your right shoulder, lie down on your left side.
2. In this position hold one litre of the water bottle in your right hand. As you can see in the figure, your arm should be by the side and your elbow bent to 90 degrees of angle.
3. I will hold the bottle of water and then raise my hand without moving my elbow, I am just lifting it upward.
4. This will strengthen the external rotator of the shoulder.
5. And as I told you earlier do 15 repetitions in one set and three sets in one session.

#9 Prone Shoulder Flexion for Rotator Cuff Activation

Now moving on to the next exercise, in that too you will need this water bottle. Instead of a water bottle, you can also use a one-kilogram weight cuff.

In this exercise, the muscles on the front side have to be strengthened.

1. For this exercise, your starting position will be lying flat on your back and holding a 1-litre water bottle.
2. Position your forearm so that the palm should be directed upwards.
3. Then lift your arm straight, lift up to 70 degrees of angle.
4. Like in the previous exercise, do 15 repetitions in a set. And you have to do 3 sets in one session.

Sportneer Adjustable Weighted Ankle Weights Set 1 Pair 2 4 6 8 10…

• Each Ankle Weight Can Adjust: 1 2 3 4 5LBS; One Pair Ankle Weights Can Adjust: 2 4 6 8 10LBS
• Fit for size of ankle from 7.5 to 12.5 inches
• Please make sure it fits your wrist or ankle before buying it

$32.99

Buy on Amazon

#10 Half-Lying Shoulder Press (Light Resistance)

When you can perform the previous exercise comfortably then you can progress to this exercise. The process remains the same, the only difference is it is performed in half lying position.

1. Your starting position will be half lying position. Use two to three pillows or as required and come to half lying position.
2. Hold one-litre water bottle and position your forearm so that the palm should be facing upward.
3. Now, in this position raise your arms straight to not more than 70 degrees of angle.
4. Hold this position for 5 seconds and then lower down slowly.
5. Repeat this for at least 10 repetitions.

#11 Standing Shoulder Flexion with Weights

This exercise is the progression of the previous exercise. This is performed in the standing position.

1. Stand straight and hold a one-litre water bottle.
2. Position your forearm so that the palm should be facing forward.
3. In this position slowly raise your arm without bending the elbow.
4. Raise it to roughly 70 degrees of height and then slowly lower it down to a normal position.
5. Repeat this for a minimum of 10 repetitions.

#12 Progressive Resistance Band Exercises

With time as pain improves we will make these strengthening exercises even more aggressive and strong. For this, I would recommend resistance band exercises for the shoulder.

A resistance band is a band made of latex-free rubber. You can do many exercises using it and I have already published an article on it, it will surely benefit you. Also, if you have a good physiotherapist near you, you can go there and get ultrasound therapy over your shoulder. .

THERABAND Resistance Bands Set, Beginner Kit, Yellow, Red, Green,…

• BEGINNER-FRIENDLY STRENGTH TRAINING TOOL: Designed for safe, low-impact resistance workouts at home or on-the-go, THERAB…
• COLOR-CODED FOR EASY PROGRESS TRACKING: Each band measures 5 feet long x 5 inches wide; includes Yellow (3–4.3 lbs), Red…
• PORTABLE & VERSATILE WORKOUT SET: Lightweight flat bands fit in gym bags, purses, or desk drawers; perfect for Pilates, …

$12.99

Buy on Amazon

Other useful home remedies

Exercises are very important, however, you may sometimes develop pain after the exercise session. This is quite normal and you need not have to worry about it.

In addition to this, the injured rotator cuff also needs nourishment. Let me share some important tips and products that can help you with this.

If you have pain, simply apply a pain ointment over the painful area and let the body absorb it for 10 minutes. After a gap of ten minutes apply a hot pack over the area and you would feel almost instant relief.

Here are two nutraceutical products I would highly recommend to you. These are natural products prepared from extracts from plants and herbs and do not have any side effects.

FLEXYGEL

This unique gel prepared using nanotechnology works like a wonder. You need to take it twice daily after food. Dosage: Mix one tablespoon of Flexygel with a half glass of warm water and drink it. It is sugar-free, it’s absolutely safe for diabetics.

Buy Flexygel

JOINT FLEX OINTMENT

This highly effective pain balm I would like to recommend to you. I often prescribe this to my patient at my clinic. Get this for yourself now.

Buy Now

Common cuff injury FAQ

Sunit. S. Ekka

The author is a physiotherapist who has been practising for the last 17 years. He holds a Bachelor's in Physiotherapy (BPT) from SVNIRTAR (Swami Vivekananda National Institute of Rehabilitation and Research), one of the prestigious physiotherapy schools in India.

Whatever he learns dealing with his patient, he shares it with the world through blogs and e-books. He also owns a YouTube channel, "Sunit Physiotherapist" with over 8 lakh active subscribers. Here, he shares everything he gets to learn serving the patient.