4 Simple Rotator Cuff Injury Exercises for Pain Relief

rotator cuff injury exercises | Feel Good Life with Coach Todd

Free download: Top 10 Natural & Easy Remedies for Joint Pain from Home. Learn these helpful remedies. 

Try these rotator cuff injury exercises while laying on the couch during your next commercial break. The muscles that support and move your shoulder will improve strength and mobility.  

The first television sets stormed into American households in the late 1920’s. This miracle invention teleported celebrities like Douglas Fairbanks and Clark Gable into our living room.

Over the decades, our enjoyment for the “boob tube” has only blossomed into a love affair with entertainment.

But while you may be crying that the Detroit Lions dropped another touchdown pass, your joints are crying too.

Let’s redeem some of this time for your joint health so you can watch the Lions lose for many years to come.

We have a series here at Feel Good Life called “Better Joints During Commercials”. In this series, we teach you simple exercises for pain that can be performed during commercial breaks.

How are they different from other joint relief exercises? You can do them while seated in your recliner or even while laying down on your couch. Hallelujah! Have I died and gone to heaven?

Are you willing to join us and dedicate a few commercial breaks to your joint health? Let me know in the comments section at the bottom of the page if you’re in. I would love to hear from you!

Toward the end of the article, I’ll post links to other articles that are part of our Commercial-Break Joint Health series so you can strengthen other joints, in addition to your shoulders.

Is My Shoulder Pain From My Rotator Cuff?

Rotator cuff injuries can make even the simplest tasks unbearable. Ever reach for something on a high shelf and be greeted by sharp pain in your shoulder?

“Oh why did Frank put the blender on the top shelf!?” 

The rotator cuff is important for your shoulder health because it stabilizes the shoulder and helps it move. But what happens when the muscles and tendons in the shoulder get weak? The rotator cuff can tear.

A partial tear occurs when there is damage to the soft tissue but the rotator cuff is not completely severed. A full-thickness tear also called a complete tear, splits the soft tissue into two pieces.

Depending on the severity of the tear, you may not be able to lift your arm. If this is the case, schedule a visit with your doctor.

can your rotator cuff injury be treated with exercise ?

4 Rotator Cuff Injury Exercises To Reduce Shoulder Pain

Begin your rotator cuff rehab with these four simple shoulder exercises. Begin by lying on the affected shoulder for the first exercise, then switch to lying on the unaffected shoulder for the final three.

1. Hug The Belly

rotator cuff injury exercises

While lying on the affected shoulder, bend your elbow to 90-degrees (it will hang off the couch). Slowly fold your arm in toward your stomach, hugging yourself with the affected arm. Keeping the 90-degree bend, lower your arm to the starting position.

Start without any weight, progressing to a 1-3 lbs dumbbell or a can of soup.

Repeat the movement 10 times slowly.

2. Rotate Towards the Sky

rotate towards the style exercise

While lying on the unaffected shoulder, using the arm as a pillow, bend your top arm to 90-degrees, and allow it to hang over your stomach.

From this “hugging” position, pinch your elbow into your side to lift the arm towards the ceiling. Keeping the 90-degree bend, lower your arm to the starting position.

Start without any weight, progressing to a 1-3 lbs dumbbell or a can of soup.

Repeat the movement 10 times slowly.

3. Forward Arm Reaching

forward arm reaching exercise

In the same lying position, straighten your arm out in front of you. Keeping the arm straight, reach your hand up toward the ceiling, then gently lower it down to the starting position.

Start without any weight, progressing to a 1-3 lbs dumbbell or a can of soup.

Repeat the movement 10 times slowly.

4. Side Arm Reaching

side arm reaching exercise

From the previous exercise, shift your arm until it is straight by your side. Keeping the arm straight, gently lift it up to the side, again trying to reach the ceiling before slowly returning to the starting position.

Start without any weight, progressing to a 1-3 lbs dumbbell or a can of soup.

Repeat the movement 10 times slowly.

These four simple exercises can be performed during the next commercial break to strengthen the rotator cuff and restore function.

However, there are certain exercises you want to avoid if you are experiencing any pain caused by the rotator cuff. Many weight-bearing exercises like planks, push-ups, and dips should be avoided until pain decreases.

Go slow when rehabbing from a rotator cuff shoulder injury.

Hope you enjoyed these exercises! Remember to post in the comments if you will join us to work on your joint health during commercial breaks! Are you in?

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

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