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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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Things worth knowing about "Rotator Cuff"

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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