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Rotator Cuff – Function, Pain and Rehab Exercises
The rotator cuff stabilizes your shoulder joint. Learn more about pain, common injuries, and effective exercises for strengthening and rehabilitation.
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The rotator cuff stabilizes your shoulder joint. Learn more about pain, common injuries, and effective exercises for strengthening and rehabilitation.
Rotator Cuff: Function, Pain and Rehabilitation
The rotator cuff is a group of four muscles that stabilize the shoulder joint and allow for smooth movement of the arm. It includes:
- Supraspinatus
- Infraspinatus
- Teres minor
- Subscapularis
These muscles keep the head of the humerus in the glenoid socket and are key for rotation, elevation, and abduction of the arm.
Common Problems & Symptoms:
- Rotator cuff syndrome: Inflammation, tendonitis or tear
- Impingement syndrome: Tendon pinching under acromion
- Pain with overhead movement, dressing, lifting
- Night pain when lying on the affected shoulder
- Weakness and limited range of motion
Athletes and sedentary individuals with poor posture are particularly at risk.
Recommended Exercises (Pain Relief to Strength):
Early phase (pain relief & mobility):
- Pendulum exercise
- Isometric external rotation against wall
- Scapular mobilization
Strengthening phase:
- Theraband external rotation
- Theraband internal rotation
- Scaption with light dumbbells
- Face pulls (low resistance)
Additionally: Stretching chest muscles, posture training, myofascial release
Note:
- Persistent pain beyond 2–3 weeks should be evaluated by a healthcare provider.
- Full or partial tears (esp. supraspinatus) may require imaging (e.g. MRI)
Scientific References:
- Seitz AL et al. (2011): Rotator cuff and impingement review, JOSPT
- Michener LA et al. (2003): Shoulder pain & dysfunction, Phys Ther
- Kuhn JE (2009): Exercise therapy for impingement, Am J Sports Med
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