10 Lightweight Exercises to Speed Torn Rotator Cuff Recovery

If you’re a serious athlete, then you are no stranger to sports injuries.

In fact, if I say “torn rotator cuff” you know exactly what I mean either because you know someone who’s suffered such an injury–or you’ve suffered one yourself.

Naturally your number one concern is getting back to full strength as soon as possible. Time lost from training is time lost from competing.

And that can be hard for a serious athlete.

However, proper rehabilitation is very important and can include rest, icing the injury throughout the day, compression bandages on the injured area and anti-inflammatory.

Your doctor will also probably prescribe recovery exercises to increase flexibility, free range of motion without pain and muscle strength in the shoulder, upper arms, front chest and upper back–exercises like the following.

But before performing these exercises, however, check with your doctor.

Overhead Stretch

With your arms to your side, lie on your back and lift one arm straight up and over your head. Stretch the arm gently by grabbing your elbow with your free hand and exerting pressure.

Reach across Body

While standing, stretch one arm out to the side. Keep it at the same height as you move it in front of and across your body. Grab the elbow with your free hand and pull it gently toward you.

Towel Stretch

Hang a towel over your shoulder, reach behind and grab the towel and pull upward gently. This stretches your shoulder and upper arm.

Shoulder Shrugs

Without using weights, stand and raise your shoulders until you feel pain. Hold for about five seconds. Relax for another five or ten seconds and repeat. Do this about ten times three times daily. Slowly add weight.

Bicep Curls

Extend your arms fully at your sides while holding 5-pound weights in each hand. Palms should be facing outward. Raise your arms at the elbow until the weights are about even with your chest. Hold for five seconds. Lower and repeat ten times.

Tricep Curls

With the same 5-pound weights, raise your elbows so they point toward the ceiling. Raise the weights until you feel pain. Hold for five seconds. Repeat ten times.

Chest Raises

Lie on your belly. Arms should be relaxed at your sides. Raise your chest from the floor until you feel pain. Hold for five seconds. Repeat ten times three times a day.

Shoulder Rotation

Stand with your arms extended out from your sides at shoulder height. Bend your elbows so your hands touch your shoulders. Rotate your elbows clockwise ten times. Rest five to ten seconds and repeat, this time rotating counter-clockwise. Repeat each exercise five times three times daily.

Shoulder Flex

Stand with your arms at your sides. Holding a two- or five-pound weight, raise your arm in front of you until you feel the pain. Hold for five seconds. Exchange arm and repeat exercise. Do this ten times with each arm every day.

Bent Elbow Pull

Lift the arm with the injured shoulder and hold straight out in front of you. Bend the elbow so your hand is touching the injured shoulder. With your free hand, grab the elbow and pull gently toward your chest until you feel pain. Hold for five seconds. Repeat ten times ten times three times a day.

Dr. Rick Lehman, MD, FACS, is a globally recognized orthopedic surgeon specializing in sports medicine, orthobiologics, cartilage restoration, and joint preservation. As the founder of Lehman Joint and Performance in Menlo Park, CA and St. Louis, MO,  he helps elite athletes, active individuals, and weekend warriors stay in motion through personalized, cutting-edge care. Learn more about Dr. Rick.