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
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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, 0.4 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
Stand in a doorway, elbow bent and tucked in, palm against the door frame. Gently turn your body away from the arm.
- Hold 20 seconds
- 5 times
Should feel: A stretch at the front of the shoulder Should not feel: Pinching
Doorway chest stretch
Stand in a doorway with the forearms on the frame and the elbows a little below shoulder height. Step one foot forward gently until you feel a stretch across the chest. Keep the shoulders down.
- Hold 20 seconds
- 3 times
Should feel: A stretch across the chest Should not feel: Shoulder pain at the front
Band outward and inward turns
Tie an exercise band to a door handle at waist height. Keep the elbow of the painful arm bent at a right angle and pressed against a small rolled towel at your side. Outward: stand with your good side towards the door, hold the band in the hand of the painful arm and turn the forearm slowly outwards, away from your tummy. Inward: turn round so the painful side faces the door and pull the forearm slowly in towards your tummy. Let the band return slowly each time.
- 10 to 15 times each way
- 2 to 3 sets
- Once a day
Should feel: The muscles around the shoulder working Should not feel: Sharp pain or pinching
Cross-body stretch
Bring the painful arm across your chest at shoulder height and hold it just above the elbow with the other hand. Pull it gently towards the opposite shoulder until you feel a stretch at the back of the shoulder.
- Hold 30 seconds
- 3 times
- Once or twice a day
Should feel: A stretch at the back of the shoulder Should not feel: Pain or pinching at the front or top of the shoulder
Lying arm raise
Lie on your back with the knees bent. Using the good hand to help, lift the painful arm until it points straight up to the ceiling, elbow straight. Let go and hold it there by itself, then make small slow circles and small forward-and-back movements. As it gets easier, lower it a little further towards your head and back. Later do it with the back raised on pillows, and then sitting.
- 10 times
- Once or twice a day
Should feel: The front of the shoulder working Should not feel: Sharp pain, or the arm dropping out of control
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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