Struggling with Moving Your Arms? These 4 Exercises for a Torn Rotator Cuff Increase Mobility and Ease Pain

Shoulder pain is no joke, especially as you get older. And if you find that you can’t raise your arm as high as usual or struggle to get comfortable, you may be dealing with a torn rotator cuff. Luckily, there are plenty of rotator cuff exercises to minimize pain and prevent any further injuries from occurring. Keep reading to hear from physical therapists and trainers about what causes a rotator cuff to tear and how certain exercises can help you heal.   

What causes a rotator cuff tear? 

Torn rotator cuffs are all too common for those in midlife or older, as your tendons become weaker and less flexible over time due to wear and tear.  

Eva Lassey DPT, founder of DrSensory.com classifies a rotator cuff tear as “a tear of one of the four main shoulder stabilizing muscles or their corresponding tendons,” and it can be caused by numerous factors. 

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 Previous injuries such as falling or lifting heavy things the wrong way could be an indicator of a torn rotator cuff. “Chronic tears often result from repetitive stress and overuse, especially in activities involving overhead motions like throwing or lifting,” adds Lassey. Poor posture or muscle imbalances can also increase the risk of a rotator cuff injury. 

What are the symptoms of a torn rotator cuff? 

Surprisingly, an estimated 50 percent of those with rotator cuff tears are asymptomatic, notes Carrie Lamb, PT, DPT, OCS, NCPT, Balanced Body Educator. On the other hand, the most common symptom would be shoulder pain, especially with overhead activities, weakness in the shoulder and limited range of motion.   

“For those that experience symptoms these vary from mild aching or pinching to a sharp, grabbing feeling when the arm is extended away from the body,” says Lamb. “Often patients will report a deep ache in the outer part of the upper arm that may extend down to the elbow.” 

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Why is it beneficial to do rotator cuff exercises? 

“The job of the muscles of the rotator cuff is to keep the long arm bone (humerus) centered in its joint,” says Lamb. “When there is a weakness or an imbalance in this group of muscles it can lead to shoulder impingement syndrome or a loss of range of motion in the shoulder.” 

Strengthening the arm and shoulder as well as the rotator cuff tear through exercise can build muscle mass and create efficiency in your movements. This helps to reduce the stress you put on your upper body and can lead to less risk of injury and improved posture.  

The best rotator cuff tear exercises 

According to experts, the back of the rotator cuff is what needs to get stretched the most. “However, a healthy shoulder needs to have the right combination of flexibility and strength and stretches that target the upper trapezius, rhomboids and latissimus dorsi are also important,” says Lamb. 

She and Lassey both recommend starting with the cross-body stretch and the sleeper stretch and working your way towards the more advanced exercises below. Consistency is key and you should aim for two to three times a week for each one. Follow along with the videos and steps listed: 

1. External rotation with resistance band 

 Lassey says this exercise strengthens the external rotators of the shoulder which is crucial for stabilizing the rotator cuff. 

1. Stand facing a wall. 
2. Place an elastic band around the back of your wrists and place your forearms on the wall as though you are going to do a forearm plank.
3. Put a small amount of tension on the band.  
4. Keep the left arm on the wall, reach the right arm up and pull out to the right.  
5. Keep the right arm there then do the same on the left. 
6. Walk” your way up the wall then retrace your steps to walk back down.  
7. Repeat going up and down the wall until fatigue. 

2. Subscapularis internal rotation 

“This muscle sits under the shoulder blade and provides support to the front of the shoulder joint,” says Lamb. She adds that it tends to be stronger than the back parts of the RTC and there are two options: you can have your arm at your side or your arm away from the body at 90 degrees. 

Option 1: 

1. Use an elastic band anchored at elbow height. 
2. Stand with your right side towards the anchor.  
3. Grab the band in your right hand and pull towards your belly button.
4. Repeat until fatigued then repeat on the other side. 

Option 2: 

1. Attach the elastic band at shoulder height.  
2. Stand with your back to the anchor and grab the band in your right hand. 
3.  Lift your elbow away from your body to about 90 degrees and bend the elbow to 90 degrees with knuckles pointed towards the sky. 
4. Keeping the upper arm still (it can help to imagine you are resting your arm on a table) rotate your arm, so knuckles point in front of you.  
5. Repeat until fatigue on both sides. 

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3. Doorway stretch 

“The doorway Stretch targets the chest and anterior shoulder muscles to improve range of motion,” says Lassey. 

1. Stand in a doorway. 
2. Place your arms on the door frame and gently press your chest forward. 
3. Hold this stretch for 20-30 seconds and slowly release the stretch by leaning backwards. 
4. Rest in between repetitions. 
5. Repeat two to three times. 

4. Sidelying External Rotation 

“This is a great entry point to working your RTC and targets the infraspinatus and teres minor in a position that makes it hard for the upper trapezius to take over,” says Lamb. 

1. Lie on one side with your head on a pillow or supported by your bottom arm. 
2. Place a rolled-up towel between your body and upper arm bone.  
3. Hold a light weight in your top hand.  
4. Keeping your upper arm in line with your side, bend your elbow to 90 degrees to make an “L” shape. 
5. Rotate the weight up towards the ceiling then back down with control. 
6. Repeat until fatigued or two to three sets. 

These exercises are a starting point and “if pain persists or worsens, seeking advice from a healthcare professional is important for appropriate diagnosis and treatment,” says Lassey. 

For more ways to manage pain:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.