Rotator Cuff Exercises
and Massage

• The supraspinatus is at the top part of the shoulder blade and helps abduct (move out to the side) your arm. Many sources believe the supraspinatus is the most commonly injured rotator cuff muscle. Symptoms typically are persistent pain on the outside of the upper arm, a lot of difficulty raising the arm without also raising the shoulder, and loss of strength.
• The infraspinatus is on the lower part of the shoulder blade and helps laterally rotate (turn inward) your arm.
• The teres minor is located next to the infraspinatus and also helps laterally rotate the arm.
• The subscapularis is on the underside of the shoulder blade and helps adduct (move inward) and medially rotate (turn outward) the arm.

If your doctor tells you that you have a rotator cuff injury, it could be any of the four muscles. A good sports medicine doctor will be able to tell you specifically which muscle, but if you just have the vague diagnosis of rotator cuff injury, you can do all of the following exercises. Note that it's a good idea to get your doctor's OK before doing the following exercises or any other rotator cuff strengthening program.

Rotator Cuff Exercises

These exercises are designed to rehab an injury. DO THEM EVERYDAY for six to eight weeks. Start with a weight of 1/2 to one pound and work up to four to six pounds. Do not use a heavier weight, even if you are a weightlifter or bodybuilder. Building muscle is not the purpose of these exercises.

Do three sets of 10 repetitions for each exercise. You should feel some tiredness or stress only on the third set. If you feel stress before the third set, you are using too much weight. Stop, and on the next day use less weight. If you feel no tiredness or stress in the third set, you are not using enough weight. The next day, add a little more weight.

Icing after these exercises is usually a good idea.

Warm Up

Before using any weight, do 10 repetitions of each exercise without weight. If moving without weight is painful, do not add weight yet. Just do the exercises without weight each day until the discomfort subsides enough that you can add a half pound.

Supraspinatus Exercise

1. Lie on your side with the injured arm toward the ceiling, arm lying straight on the side of your body.
2. Holding the appropriate weight, lift the arm slowly toward the ceiling to about a 20 to 30 degree angle, then bring it back down to your side, without resting the arm on your hip.

Infraspinatus and Teres Minor Exercise

1. Lie on your side with the injured arm toward the ceiling.
2. Keeping the upper arm on the side of your body, bend your elbow and let the forearm hang in front of you.
3. Holding the appropriate weight, rotate the forearm toward the ceiling (keep your elbow on the side of your body) until the arm is at a 180 degree angle to the body (or as far as you can go without discomfort).
4. Return slowly to the starting position.

Subscapularis Exercise

1. Lie on you back, upper arm on the floor/table with your elbow bent and next to your body and your forearm held in a vertical position.
2. Hold the appropriate weight, with your hand facing your body.
3. Keep the upper arm and elbow on the floor, lower the forearm ourward toward the floor, going only as far as you can without discomfort.
4. Slowly return to the starting position.

If you want a more complete rotator cuff exercise program, see The Ultimate Rotator Cuff Training Guide from a physical therapist.

Massage for the Rotator Cuff Muscles

A knowledgeable massage therapist can also help. The following video shows a neuromuscular therapy treatment of the four rotator cuff muscles.

Three More Simple Rotator Cuff Exercises

Rotator Cuff Video from a Chiropractor

Return from Rotator Cuff Exercises to Exercise Program.