How do you strengthen the four rotator cuff muscles?

Rotator cuff exercises

  1. Lie flat on the back, extend the arms and legs, and engage the abdominal muscles.
  2. Reach one arm toward the ceiling, lifting it until the shoulder blade comes off the floor.
  3. Hold for 5 seconds.
  4. Return arm to the floor.
  5. Repeat on the other side.

How would you strengthen each of the four rotator cuff muscles?


Pull the cable towards you in a rowing motion with your elbow kept high at shoulder height your hand should now be directly in front of your elbow with your arm parallel to the ground.

How can I make my rotator cuff stronger?

Exercise Two

  1. Lie on your side on a bed or the floor.
  2. Place your upper arm at your side with your elbow bent to 90 degrees, and your forearm resting against your chest, palm down.
  3. Rotate your shoulder out and raise your forearm until it is level with your shoulder.
  4. Lower the hand slowly.
  5. Repeat 10 times.

How do you strengthen a weak rotator cuff?

Lie down on the side opposite your injured arm. Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Your forearm should rest across your abdomen. Hold a light dumbbell in the injured side’s hand and, keeping your elbow against your side, slowly raise the dumbbell toward the ceiling.

Can the rotator cuff be strengthened?

1. External rotation with band. This exercise is excellent for strengthening the external rotators and for general scapula stability. Use a relatively light resistant band and tie to a door knob.

What’s the best exercise for rotator cuff?

5 Stretches and Exercises for Rotator Cuff Tears

  1. Pendulum swing. Stand to the side of a table, steady chair, or railing and place the hand of your uninjured arm on the object for stability. …
  2. Crossover arm stretch. Stand up straight and relax your shoulders. …
  3. Standing row. …
  4. Internal rotation. …
  5. Posterior stretch.


How do I activate my rotator cuff?

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So again just moving through all the movements nice and slow. So maybe two to three seconds on the way. Up. And four seconds on the way down and again all four of these exercises. Some of the best.

How can I improve my shoulder stability?

External rotator strengthening exercise

  1. Start by tying a piece of elastic exercise material to a doorknob. …
  2. Stand or sit with your shoulder relaxed and your elbow bent 90 degrees. …
  3. Hold one end of the elastic band with the hand of the painful arm.
  4. Start with your forearm across your belly. …
  5. Repeat 8 to 12 times.


Are push ups good for rotator cuff injury?

If you know that you have a rotator cuff problem, or even if you suspect one, it’s best to avoid regular pushups for a while until you fully heal. In the meantime, wall pushups are a great alternative, as is doing pushups on an elevated surface like a counter or aerobic step.

How can I heal my rotator cuff naturally?

Stop doing what caused the pain and try to avoid painful movements. Limit heavy lifting or overhead activity until your shoulder pain subsides. Icing your shoulder may help it feel better. Over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol, others) also may be helpful.

Can a rotator cuff tear repair itself?

Rotator cuff tears do not heal on their own without surgery, but many patients can improve functionally and decrease pain with nonsurgical treatment by strengthening their shoulder muscles. Just because there is a tear, does not necessarily mean a surgery is needed.

How long does it take for a rotator cuff to heal?

Rotator cuff treatment



The minimum time for recovery from rotator cuff tendonitis or a small tear is generally two to four weeks, and stubborn cases can take several months. Early on, the aim is to reduce swelling and inflammation of the tendons and relieve compression in the subacromial space.

What supplements help rotator cuff injuries?

Supplements have different functions, and some may help your rotator cuff injury, including:

  • St. John’s wort and arnica can help cure musculoskeletal trauma.
  • Bromelain—an enzyme found primarily in the stem of a pineapple—is a natural remedy to help reduce inflammation.
  • Vitamins C and E can help reduce pain.


What vitamin is good for shoulder pain?

Vitamin C is an amazing help when trying to remedy pain brought about by a muscle tear; common in the rotator cuff. It is a natural anti-inflammatory and antioxidant nutrient.

Does glucosamine help rotator cuff?

Rotator cuff injuries frequently require surgical repairs which have a high failure rate. Biological augmentation has been utilized in an attempt to improve tendon repair. Poly-N-acetyl glucosamine (sNAG) polymer containing nanofibers has been shown to increase the rate for healing of venous leg ulcers.