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.
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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