5 Rotator Cuff Tear Exercises To Relieve Shoulder Pain Without Surgery

1. Sleeper Stretch

The first exercise targets shoulder mobility, especially in the back of your shoulder. This is important because three of the four rotator cuff muscles are located in the back of the shoulder.

Tightness in the back part of the shoulder capsule can cause pinching in the rotator cuff tendons.

To perform the sleeper stretch:

• Lie on your side with your arm at a 90° angle to your body.
• Use your other hand to gently press down on your wrist.
• If this causes pain, modify the stretch by pushing against the front of your shoulder and letting gravity stretch your arm.
• Hold for 5 minutes (up to 20 minutes if comfortable), ensuring the stretch is mild and pain-free.

2. Shoulder Internal and External Rotation Exercise

Improving internal and external rotation is crucial for shoulder health. This exercise helps you regain range of motion without irritating the rotator cuff.

To perform this rotation exercise:

• Place a towel under your elbow and lie on your back.
• Use your rotator cuff muscles to rotate your arm back and forth.
• Keep the movements within a pain-free range, aiming for 20-30 gentle repetitions.

3. Shoulder Pulley Exercise

The pulley exercise is an excellent active assistive exercise that helps improve shoulder range of motion. An over-the-door shoulder pulley assists the weaker arm by using the stronger arm for support.

Here’s how to perform it:

• Sit sideways to a door and loop the pulley over it.
• Use your good arm to help the injured arm move upward, focusing on external rotation.
• Shrug your shoulder at the top of the motion, ensuring smooth movement.
• Aim for high repetitions, such as 30 reps in a pain-free range.

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4. Wall Slides Exercise

Wall slides engage your rotator cuff and shoulder blades, helping improve shoulder strength and control.

To perform wall slides:

• Stand facing the wall and place your forearms parallel to each other.
• Slide your arms upward while shrugging your shoulders.
• Hold the top position for 5-10 seconds, then slide your arms back down.
• Keep your elbows from flaring out and maintain external rotation throughout the movement.

5. Wall Abduction Exercise

The final exercise, wall abduction, is a more active exercise targeting the rotator cuff’s strength. It helps you move your shoulder out to the side, which is essential for everyday movements.

To perform wall abduction:

• Stand with your back against the wall, keeping your lower back flat.
• Externally rotate your shoulders and try to slide your arms up the wall as high as you can comfortably go.
• Return to the starting position, maintaining external rotation throughout the exercise.

These five rotator cuff tear exercises are designed to improve shoulder mobility and strength without causing further injury.

Start slow, stay within a pain-free range, and gradually build up your strength and flexibility over time.

Conclusion

Doing these 5 rotator cuff tear exercises can help relieve shoulder pain without surgery.  However, make sure that you don't experience pain while doing these.

Additionally, seeking out professional guidance from a physical therapist experienced in non-operative rotator cuff tear treatment can help ensure that you're doing the correct exercises, with the correct technique, in the proper amounts, and at the proper time.

Want To Relieve Pain From A Rotator Cuff Tear Without Surgery?

If you live in the St. Louis area and want non-operative treatment for a rotator cuff tear, tap the button below to request an appointment with one of our orthopedic manual physical therapy specialists.

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