Isometric external rotation
Stand beside a wall, elbow bent and tucked in, press the back of the hand into the wall without moving.
- Hold 10 seconds
- 10 times
Should feel: The muscle working Should not feel: Sharp pain
Home / Patient library / Exercise sheets / Sheet 11
Shoulder cuff exercises
Shoulder & elbow · Rotator cuff pain
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Band row
Pull a band back, squeezing the shoulder blades together.
- 12 times
- Once a day
Should feel: The shoulder blade muscles working Should not feel: Shrugging
Shoulder blade squeeze
Squeeze the shoulder blades together and down.
- 10 times
- 3 times a day
Should feel: Between the shoulder blades Should not feel: The shoulders lifting
External rotation stretch
Gently stretch the back of the shoulder.
- Hold 20 seconds
- 5 times
Should feel: A stretch behind Should not feel: Pinching
Doorway chest stretch
Forearms on a doorframe, step through gently.
- Hold 20 seconds
- 3 times
Should feel: A stretch across the chest Should not feel: Shoulder pain at the front
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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