Recovery
Rotator Cuff and Shoulder Conditioning Program
After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.
This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
Strength: Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Target Muscles: The muscle groups targeted in this conditioning program include:
- Deltoids (front, back and over the shoulder)
- Trapezius muscles (upper back)
- Rhomboid muscles (upper back)
- Teres muscles (supporting the shoulder joint)
- Supraspinatus (supporting the shoulder joint)
- Infraspinatus (supporting the shoulder joint)
- Subscapularis (front of shoulder)
- Biceps (front of upper arm)
- Triceps (back of upper arm)
Length of program: This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Performing the exercises 2 to 3 days a week will maintain strength and range of motion in your shoulders.
Getting Started
Warmup: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
1. Pendulum
Main muscles worked: Deltoids, supraspinatus, infraspinatus, subscapularis Equipment needed: None Repetitions: 2 sets of 10 Step-by-step directions
Tip: Do not round your back or lock your knees. |
2. Crossover Arm Stretch
Main muscles worked: Posterior deltoid Equipment needed: None Repetitions: 4 each side Step-by-step directions
Tip: Do not pull or put pressure on your elbow. |
3. Passive Internal Rotation
Main muscles worked: Supraspinatus Equipment needed: Light stick, such as a yardstick (wooden ruler) Repetitions: 4 each side Step-by-step directions
Tip: Do not lean over or twist to side while pulling the stick. |
4. Passive External Rotation
Main muscles worked: Infraspinatus, teres minor Equipment needed: Light stick, such as a yardstick (wooden ruler) Repetitions: 4 each side Step-by-step directions
Tip: Keep your hips facing forward and do not twist. |
5. Sleeper Stretch
Main muscles worked: Infraspinatus, teres minor Equipment needed: None Repetitions: 4 reps, 3x a day Step-by-step directions
Tip: Do not bend your wrist or press down on your wrist. |
6. Standing Row
Main muscles worked: Middle and lower trapezius Equipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely. Repetitions: 3 sets of 8 Step-by-step directions
Tip: Squeeze your shoulder blades together as you pull. |
7. External Rotation with Arm Abducted 90°
Main muscles worked: Infraspinatus and teres minor Equipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely. Repetitions: 3 sets of 8 Step-by-step directions
Tip: Make sure your elbow stays in line with your shoulder. |
8. Internal Rotation
Main muscles worked: Pectoralis, subscapularis Equipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely. Repetitions: 3 sets of 8 Step-by-step directions
Tip: Keep your elbow pressed into your side. |
9. External Rotation
Main muscles worked: Infraspinatus, teres minor, posterior deltoid Equipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely. Repetitions: 3 sets of 8 Step-by-step directions
Tip: Squeeze your shoulder blades together when you pull your elbow back. |
10. Elbow Flexion
Main muscles worked: Biceps, brachialis Equipment needed: Begin with a weight that allows 3 sets of 8 repetitions and progress to 3 sets of 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 10 to 15 pounds. Each time you increase the weight, start again at 3 sets of 8 repetitions. Repetitions: 3 sets of 8 Step-by-step directions
Tip: Do not do the exercise too quickly or swing your arm. |
11. Elbow Extension
Main muscles worked: Triceps Equipment needed: Begin with a weight that allows 3 sets of 8 repetitions and progress to 3 sets of 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 10 pounds. Each time you increase the weight, start again at 3 sets of 8 repetitions. Repetitions: 3 sets of 8 Step-by-step directions
Tip: Keep your abdominal muscles tight and do not arch your back. |
12. Trapezius Strengthening
Main muscles worked: Middle and posterior deltoid, supraspinatus, middle trapezius Equipment needed: Begin with a light enough weight to allow 3 to 4 sets of 20 repetitions without pain. As the exercise becomes easier to perform, add 2 to 3 pounds of weight, but do fewer repetitions. Progress to 3 sets of 15 repetitions at each weight increment, with the maximum weight approximately 5 to 7 pounds. Repetitions: 3 sets of 20 Step-by-step directions
Tip: Use a weight that makes the last few repetitions difficult, but pain-free. |
13. Scapula Setting
Main muscles worked: Middle trapezius, serratus Equipment needed: None Repetitions: 10 Step-by-step directions
Tip: Do not tense up in your neck. |
14. Scapular Retraction/Protraction
Main muscles worked: Middle trapezius, serratus Equipment needed: Begin with a weight that allows 2 sets of 8 to 10 repetitions and progress to 3 sets of 15 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Each time you increase the weight, start again at 2 sets of 8 to 10 repetitions. Repetitions: 2 sets of 10 Step-by-step directions
Tip: Do not shrug your shoulder toward your ear. |
15. Bent-Over Horizontal Abduction
Main muscles worked: Middle and lower trapezius, Infraspinatus, teres minor, posterior deltoid Equipment needed: Begin with a weight that allows 3 sets of 8 repetitions and progress to 3 sets of 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Each time you increase the weight, start again at 3 sets of 8 repetitions. Repetitions: 3 sets of 8 Step-by-step directions
Tip: Control the movement as you lower the weight. |
16. Internal and External Rotation
Main muscles worked: Internal rotation – anterior deltoid, pectoralis, subscapularis, latissimus | External rotation – infraspinatus, teres minor, posterior deltoid You should feel this exercise in the front and back of your shoulder, your chest, and upper back Equipment needed: Begin with a light enough weight to allow 3 to 4 sets of 20 repetitions without pain. As the exercise becomes easier to perform, add 2 to 3 pounds of weight, but do fewer repetitions. Progress to 3 sets of 15 repetitions at each weight increment, with the maximum weight approximately 5 to 10 pounds. Repetitions: 3 to 4 sets of 20 Step-by-step directions
Tip: Use a weight that makes the last few repetitions difficult, but pain-free. |
17. External Rotation
Main muscles worked: Infraspinatus, teres minor, posterior deltoid Equipment needed: Begin with weights that allow 2 sets of 8 to 10 repetitions (approximately 1 to 2 pounds), and progress to 3 sets of 5 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 to 10 pounds. Each time you increase the weight, start again at 2 sets of 8 to 10 repetitions. Repetitions: 2 sets of 10 Step-by-step directions
Tip: Do not let your body roll back as you raise the weight. |
18. Internal Rotation
Main muscles worked: Subscapularis, teres major Equipment needed: Begin with weights that allow 2 sets of 8 to 10 repetitions (approximately 1 to 2 pounds), and progress to 3 sets of 5 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 to 10 pounds. Each time you increase the weight, start again at 2 sets of 8 to 10 repetitions. Repetitions: 2 sets of 10 Step-by-step directions
Tip: Do not let your body roll back as you raise the weight. |
Last Reviewed
June 2022
AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website.