10 Rotator Cuff Exercises for Non-Surgical Pain Relief

Millions suffer from rotator cuff injuries annually. While rotator cuff surgery may be the best option given by many doctors, the fact is that non-surgical rotator cuff treatments can really help decrease pain and improve function of your shoulder. In fact, there is a 75% success rate of partial to full rotator tears with this type of approach.

Here are 10 exercises broken down to help you with pain due to rotator cuff injury.

1. The Pendulum

Credit: Harvard Health

Relax your shoulders. Stand and lean over slightly, allowing the affected arm to hang down. Swing the arm in a small circle — about a foot in diameter. Perform 10 revolutions in each direction, once a day. As your symptoms improve, increase the diameter of your swing, but never force it. When you're ready for more, increase the stretch by holding a light weight (three to five pounds) in the swinging arm.

2. Scapular Retraction

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The muscles that need attention with this exercise are the rhomboids, lower trapezius and the serratus anterior muscles. To perform this exercise, sit or stand in an upright position. Then, squeeze your shoulder blades together and draw them downwards (as if you were putting them in your back pockets).

This exercise can be modified by using a resistance band (by securing the middle of the band to the wall/door and then using the ends of the band in each hand).