13 Best Rotator Cuff Exercises That Can Help Boost Shoulder Stability
Updated on: July 8, 2024
These exercises can improve shoulder strength and flexibility and prevent injuries. Try these for enhanced joint mobility
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What Are Rotator Cuff Exercises?
Rotator cuff exercises are specialized routines for strengthening the muscles and tendons surrounding the shoulder joints. They are essential for maintaining shoulder health, enhancing stability, and ensuring a full range of motion.
Rotator cuff exercises target the four muscles that make up the rotator cuff, helping to protect the shoulder from injury and aid in recovery when injuries occur.
The exercises can benefit athletes, those who perform repetitive arm movements, or anyone recovering from shoulder-related issues.
Rotator cuff exercises as part of your training regimen can improve performance in various sports and daily activities by enhancing the functional capacity of the shoulder. They can also balance muscle strength around the shoulder, helping with optimal joint function and preventing future injuries.
The Rotator Cuff Muscles
The rotator cuff is a group of four muscles and their tendons surrounding the shoulder joint.
These muscles help stabilize the shoulder and allow a wider range of motion.
- Supraspinatus
This muscle is at the top of the shoulder. Its primary function is to assist in lifting the arm and holding it straight out from the body.
It is often involved in shoulder injuries due to its position between the shoulder bones, where it gets pinched or irritated. - Infraspinatus
It lies on the back of the shoulder blade, primarily helping to rotate the arm externally or outward.
It also helps stabilize the shoulder joint. - Teres Minor
It is the smallest rotator cuff muscle. It lies at the back of the shoulder blade next to the infraspinatus.
It helps to rotate the arm and stabilize the shoulder externally. - Subscapularis
It is the largest of the rotator cuff muscles, lying on the front of the shoulder blade.
It is primarily responsible for internally rotating the arm and holding it straight in front of the body.
The above muscles work in coordination to manage the complex movements of the shoulder joint across various planes of motion.
They are essential for many daily activities involving the arms, including lifting, throwing, pushing, and pulling.
Keeping the muscles strong and flexible is vital for maintaining healthy shoulder function and preventing injuries. Rotator cuff exercises can help you do that.
Related: 9 Best Shoulder Workouts That Can Help Build And Transform Your Delts
Best Rotator Cuff Exercises
Rotator cuff exercises strengthen the muscles and tendons that support the shoulder joint. They help improve mobility, stability, and function of the shoulders.
The following are some of the best rotator cuff exercises for building strong, resilient, healthy shoulders.
Internal and External Rotation
Internal and external rotations are highly effective rotator cuff exercises that can help with the rehabilitation and strengthening of the shoulder area.
They often form part of physical therapy programs that can help you recover from shoulder injuries. They gently work the muscles and improve blood flow to the injured area, aiding healing. They are also excellent rotator cuff exercises for maintaining and increasing the range of motion.
Internal Rotation
Target Muscle: Primarily the subscapularis, which is one of the four main muscles of the rotator cuff.
How To Do It
You can perform the exercise using a resistance band or a cable machine.
- Anchor the band or cable at waist level.
- Stand with the side you want to work toward the anchor.
- Hold the resistance band or cable handle with your arm at a 90-degree angle.
- Rotate your forearm towards your body, keeping your elbow close to your side.
External Rotation
Target Muscle: The exercise primarily targets the infraspinatus and teres minor muscles of the rotator cuff.
How To Do It
- The external rotation is like the internal version, except that you rotate your forearm away from your body while keeping your elbow at a 90-degree angle and close to your side.
Shoulder Abduction
Shoulder Abduction is a movement where you move your arm away from your body, usually to the side.
It involves lifting your arm to the side up to shoulder height or, in some cases, overhead, engaging several shoulder and upper back muscles.
They are effective rotator cuff exercises for strengthening the supraspinatus muscle that helps lift the arm and stabilize the shoulder.
Shoulder abduction can also improve shoulder stability, helping to improve daily activities and sports. They can also help enhance shoulder health and functionality.
Target Muscles
- Shoulder abduction targets the deltoid muscles, particularly the middle fibers.
- It also involves the supraspinatus, one of the four rotator cuff muscles, especially during the initial phase of the movement.
How To Do It
- Stand or sit with your arms at your sides and palms facing in.
- Raise your arms to the sides, keeping them straight, until they are at shoulder level or slightly higher.
- Slowly lower them back.
Variations
- You can perform the exercise with free weights, like dumbbells or resistance bands, or a cable machine, adjusting the resistance to match your fitness level.
Pendulum Exercise
Pendulum Exercise is a gentle exercise commonly used in the early stages of shoulder rehabilitation, particularly after injury or surgery.
The exercise helps to decrease pain and increase mobility in the shoulder in a low-stress manner.
How To Do It
- Stand and lean slightly forward from the waist.
- Support your body with your uninjured arm on a stable surface like a table or a chair.
- Let the injured arm hang down loosely.
- Gently swing the hanging arm in small circles or a back-and-forth motion. Generate the movement from your body, ensuring your shoulder muscles stay relaxed. Let the momentum and gravity move the arm.
Gently moving your shoulder through a range of motion without intensively using the muscles helps reduce pain and stiffness. This is beneficial immediately following an injury or surgery when actively using the shoulder is painful or not advised.
The gentle swinging motion helps increase blood flow to the shoulder area, helping with healing.
Scaption
The Scaption is one of the best rotator cuff exercises for targeting the shoulder muscles.
It involves elevating your arms in the plane of the scapula, which is about 30 to 45 degrees forward from the straight lateral or side line of your body. The exercise engages the shoulder muscles in a functional and anatomically favorable position.
How To Do It
- Stand or sit with your arms at your sides and your thumbs turned upward.
- Slowly raise your arms at about a 30 to 45-degree angle to the front, i.e., the plane of the scapula, stopping at or just above shoulder height.
- Lower your arms back to the starting position.
You can perform the Scaption with or without weights. Scaption specifically helps strengthen the supraspinatus, one of the four rotator cuff muscles. It also engages the other rotator cuff muscles to a lesser extent.
The specific angle of arm elevation used in scaption promotes a healthy range of motion and can help improve shoulder mobility.
Regularly performing scaption exercises can help prevent shoulder weakness and imbalance injuries. They are some of the best rotator cuff exercises for gradually rebuilding strength in the shoulders in a controlled manner.
The Scaption is also one of the best rotator cuff exercises for enhancing shoulder strength, stability, and mobility.
Cross-Body Reach
The Cross-Body Reach is an exercise for stretching and mobilizing the shoulder, particularly the rotator cuff and the muscles around the shoulder blade. It helps relieve tightness and improve flexibility in the shoulder region.
How To Do It
You can perform the exercise while standing or sitting.
- Bring one arm across your body at about chest height.
- Use your opposite hand to gently pull your elbow closer to your chest, enhancing the stretch.
- Hold the stretch for several seconds, then release and repeat on the other side.
- Ensure the movement is gentle and controlled to avoid any strain.
The cross-body reach is one of the best rotator cuff exercises for targeting the posterior shoulder muscles, including the rotator cuff muscles and the shoulder blade muscles like the trapezius. It helps increase flexibility and range of motion.
The cross-body reach is one of the excellent rotator cuff exercises for those experiencing shoulder tightness or minor pain from overuse. It can provide relief by stretching out tight muscles and improving blood circulation to the area.
The cross-body reach is primarily a stretching exercise and not for strengthening. However, it can help maintain shoulder health and support the performance of other rotator cuff strengthening exercises.
Lawnmower Pull
The Lawnmower Pull is a dynamic exercise that mimics the motion of starting a pull-start lawnmower. The exercise combines a squat, a row, and a rotational pull to help strengthen the shoulder, back, and arm muscles.
How To Do It
- Place a resistance band under one foot and hold the opposite end with the opposite hand, i.e., use the left hand if the band is under the right foot, and vice versa.
- Slightly bend your knees, hinge forward at the hips, and position yourself as if you are about to start a lawnmower.
- Pull the band diagonally across your body, starting from near the opposite foot, extending upwards, and towards the shoulder on the same side as the hand holding the band.
- As you pull, rotate your torso and stand up straight, finishing the movement with your elbow high and back, like trying to pull the starter cord on a lawnmower.
- Slowly return to the starting position and repeat.
The lawnmower pull engages multiple components of the rotator cuff, particularly through the rotational and lifting aspects of the pull.
It is one of the best rotator cuff exercises for strengthening the muscles around the shoulder and upper back, enhancing shoulder stability and function.
Including a squat and torso rotation helps to activate the core and lower body, making the lawnmower pull a full-body exercise for improving strength and coordination. It can protect the shoulder from injuries common in lifting and pulling activities, or rotational movements.
The exercise requires a combination of movements involving different muscle groups working together, improving neuromuscular coordination across your body.
Thus, the lawnmower pull is one of the most effective rotator cuff exercises that involves the entire body in a functional movement pattern. That makes it useful for athletes or those who perform physical activities requiring lifting, pulling, and twisting motions.
Doorway Stretch
The Doorway Stretch is an effective exercise for stretching the chest and shoulder muscles, particularly the pectoral muscles and the anterior deltoids.
It is an excellent stretch for improving flexibility and range of motion in the shoulder joint, indirectly benefiting the rotator cuff by reducing tightness and improving posture.
How To Do It
- Stand in a doorway with your arms on the door frame at about shoulder height or slightly higher.
- Place your hands or forearms against the door frame and gently lean or step forward until you feel a stretch in the front of your shoulders and across your chest.
- Keep your back straight and your core engaged to avoid arching your lower back excessively.
- Maintain the stretch for 15-30 seconds, breathing deeply and trying to deepen the stretch gently with each exhale.
- You can adjust the height of your arms to target different parts of your chest and shoulders.
The doorway stretch is not a strengthening exercise for the rotator cuff. However, the exercise helps to relieve tightness, improving the range of motion and decreasing the risk of impingement or other shoulder injuries.
Many shoulder problems stem from poor posture, particularly rounded shoulders from tight chest muscles. The doorway stretch can help correct that by lengthening the pectoral muscles, allowing the shoulders to sit back in a more natural and healthy alignment.
Tight pectoral muscles can cause imbalances in the shoulder, placing extra stress on the rotator cuff. Stretching the muscles can reduce shoulder pain and discomfort associated with these imbalances.
By improving flexibility and posture, the doorway stretch helps to create a more optimal environment for the rotator cuff muscles to function, potentially preventing overuse injuries.
Doorway stretches are excellent rotator cuff exercises for those with tight chest muscles or who spend hours in a seated, forward-leaning posture. It complements other strengthening exercises by ensuring the shoulder remains flexible and properly aligned.
Side-Lying External Rotation
The Side-Lying External Rotation is one of the best rotator cuff exercises for strengthening the infraspinatus and teres minor muscles. The exercise is popular in rehabilitation settings for shoulder injuries and general shoulder strengthening routines.
How To Do It
- Lie on your side on a flat surface, keeping the arm you are not working with under your head for support or laid out flat for balance.
- Keep your working arm at your side, bent at a 90-degree angle at the elbow, with a light dumbbell in hand or the resistance of gravity if starting post-injury.
- Keep the elbow of the working arm pressed against your side throughout the exercise to ensure it isolates the rotator cuff.
- Slowly rotate your arm upwards, lifting the dumbbell toward the ceiling while keeping the elbow stationary and pinned to your side.
- Rotate back down to the starting position, controlling the motion both ways.
The side-lying external rotation is one of the best rotator cuff exercises for directly targeting the infraspinatus and teres minor, two of the four main rotator cuff muscles, which are critical for stabilizing and rotating the shoulder.
Lying down while performing the rotator cuff exercises puts less strain on the shoulder than standing or seated exercises might. That makes it ideal for rehabilitation from shoulder injuries, as it minimizes the risk of additional strain.
The side-lying external rotation is an effective and essential exercise for anyone looking to strengthen their rotator cuff, improve shoulder health, and prevent future injuries. It can benefit athletes and general populations, especially those recovering from or aiming to avert shoulder injuries.
High-to-Low Rows
High-to-low rows target multiple muscle groups including the upper back, shoulders, and the rotator cuff.
The exercise involves pulling a resistance from a higher to a lower position, which engages the muscles in shoulder stabilization and movement, making it one of the best rotator cuff exercises.
How To Do It
- Attach a resistance band or use a cable machine positioned above your head.
- Stand facing the band or machine with a slight knee bend and a firm stance.
- Grasp the handle(s) with both hands and while keeping your core engaged and back straight, pull the handles or band downward and toward your hips.
- Bend your elbows and squeeze your shoulder blades together as you pull.
- Slowly return to the starting position and repeat.
The high-to-low rows are excellent rotator cuff exercises that also involve the major muscles of the back and shoulders, such as the latissimus dorsi, rhomboids, and trapezius. The comprehensive engagement helps shoulder stability and strength.
The exercise helps to strengthen the upper back muscles, helping to maintain good posture. Improved posture can alleviate stress on the rotator cuff muscles by positioning the shoulder joints optimally.
The pulling motion used in high-to-low rows mimics many everyday and athletic activities, making it one of the best functional rotator cuff exercises that improve real-world shoulder function and performance.
The exercise requires coordination between various muscle groups, enhancing neuromuscular control, and helping with shoulder health and injury prevention.
It can benefit athletes and those in physical jobs, or anyone looking to improve shoulder health and function.
Reverse Flys
Reverse Flys are excellent exercises for strengthening the upper back and shoulder muscles, including the rear deltoids and the smaller stabilizing muscles of the rotator cuff.
You perform the exercise by moving your arms away from your body in a horizontal plane, typically while in a bent-over position, making it excellent for targeting the posterior shoulder muscles.
How To Do It
You can perform reverse flys standing, sitting, or bent over with dumbbells, a resistance band, or a machine designed for the movement.
- Hold a dumbbell in each hand and stand with your knees slightly bent.
- Bend forward at the waist so your chest leans forward over your feet, keeping your back flat and head aligned with your spine.
- With a slight bend in your elbows, raise your arms outward to the sides until the arms and the floor are parallel.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the weights slowly back to the starting position.
Reverse flys are excellent rotator cuff exercises for targeting the infraspinatus and teres minor.
It can improve the stability of the shoulder joint. It can also help strengthen the posterior shoulder muscles, reducing the risk of imbalances and subsequent injuries.
Reverse flys are excellent rotator cuff exercises for enhancing the health and functionality of the shoulders. They can benefit those who perform many forward-leaning activities or want to improve their shoulder stability and posture.
Diagonal Extension
Diagonal Extension, often referred to as “Diagonal Shoulder Raises” or “D2 Flexion,” is an exercise that targets multiple muscle groups across the shoulder and upper back, including the rotator cuff.
It can enhance shoulder function and is commonly used in rehabilitation to mimic natural movement patterns.
How To Do It
You will usually perform the exercise with a resistance band or a light dumbbell and it involves movement across the body in a diagonal pattern.
- Stand with your feet at shoulder-width.
- Secure one end of the resistance band under the opposite foot from the hand holding it. For example, if using your right hand, anchor the band under your left foot.
- Start with your hand next to the opposite hip, e.g., your right hand near the left hip with the arm slightly bent holding the band or dumbbell.
- Extend your arm diagonally across your body toward the opposite side, ending the movement with your arm extended upward on the same side as the hand you are using, keeping it roughly at a 45-degree angle from your head. Your gaze and chest should open toward the direction of the movement, involving a mild torso rotation.
- Slowly return to the starting position and repeat for the desired reps.
Diagonal extensions are effective rotator cuff exercises that also target the deltoids, upper back, and parts of the chest. The diagonal movement pattern enhances coordination and strength across these muscle groups.
The diagonal pattern of the exercise mimics many everyday activities and sports movements, such as swinging a bat or reaching across your body, making it highly functional for improving performance and daily living activities.
Moving through a wide and diagonal arc increases shoulder mobility and the range of motion, helping to maintain joint health and prevent stiffness.
The exercise is used in physical therapy for shoulder rehabilitation to aid recovery and prevent future injuries.
Palm Up/Palm Down Rotation
The palm up/palm down rotation exercise strengthens the forearm, wrist, and rotator cuff muscles.
The palm up/palm down rotation movements are excellent rotator cuff exercises for enhancing shoulder stability and strength.
How To Do It
- Sit or stand with your elbow bent at a 90-degree angle, keeping it close to your body. Hold a light weight, such as a dumbbell or a resistance band, with your hand facing upwards, i.e., palm up.
- Slowly rotate your forearm so that your palm faces downward. Ensure the movement is controlled and only your forearm rotates, not your entire arm.
- Rotate your forearm back to the starting position with your palm up.
- Repetitions, 3 sets of 10-15 rotations
Side to Side Rotation
The Side-to-Side Rotation, also known as the Lateral Rotation, is an effective movement designed to enhance the flexibility and strength of the shoulder and rotator cuff muscles. The exercise can improve shoulder joint stability and range of motion.
How To Do It
- Stand or sit with your elbow bent at a 90-degree angle and tucked close to your side. Hold a light weight or a resistance band in your hand.
- Slowly rotate your forearm outward, away from your body, while keeping your elbow fixed at your side. This is the external rotation part of the exercise.
- Bring your forearm back to the starting position.
- Rotate your forearm inward towards your body, performing the internal rotation part of the exercise.
- Bring your forearm back to the starting position again.
- Repeat the side-to-side movement for the desired number of repetitions, typically 10-15 times per set, and perform 2-3 sets.
Benefits of Rotator Cuff Exercises
Rotator cuff exercises offer several benefits for general fitness and specific health conditions.
- Improved Shoulder Stability
Rotator cuff exercises strengthen the muscles around the shoulder joint, leading to increased stability.
That can help with lifting, pushing, or pulling activities. - Enhanced Range of Motion
Regularly performing exercises targeting the rotator cuff helps maintain and improve the range of motion in the shoulder.
That can help with everyday activities and athletic performance. - Injury Prevention
Rotator cuff exercises reduce the risk of shoulder injuries, particularly those in sports or repetitive motion activities. - Pain Relief
Those suffering from shoulder pain due to rotator cuff issues or other conditions can use the exercises to help alleviate pain by strengthening the muscles and easing the burden on the shoulder joint. - Faster Recovery
Rotator cuff exercises can aid in rehabilitation and help speed up recovery following a shoulder injury.
That can allow a quicker return to normal activities. - Better Posture
Strong shoulder muscles contribute to better posture. Rotator cuff exercises can help strengthen and align the shoulders properly with the rest of the body. - Enhanced Athletic Performance
Athletes benefit from rotator cuff exercises as they promote shoulder health and functionality.
That makes them essential for sports that require precise arm movements and strength.
Final words from LiveLife
Rotator cuff exercises can help build robust shoulder stability and health. They can also enhance mobility and stabilize your shoulders.
Aside from building strength and flexibility, they can also significantly reduce the risk of injury and alleviate pain. Make these rotator cuff exercises part of your fitness regimen for stronger, more resilient shoulders
References
- Cerdeira, Q. (2022). Exercise for rotator cuff tendinopathy. Revista Brasileira de Medicina do Trabalho, 20(3), 498-504.
- Ganderton, C., Kinsella, R., Watson, L., & Pizzari, T. (2020). Getting more from standard rotator cuff strengthening exercises. Shoulder & Elbow, 12(3), 203-211.
