5 Stretches and Exercises To Help Relieve Rotator Cuff Pain

Rotator cuff injuries can be painful and restricting, but you can do certain things to alleviate the pain and pave the way for a speedier recovery. The following are examples of some exercises that can help you with rotator cuff pain:

1. Arm Raising

The arm-raising exercise will help you to keep the painful area loose so that it doesn’t become stiff and more painful. It’s one of the most stress-free and straightforward exercises you can do.

The way to do it is to slowly raise your injured arm to the side. Do it in a way that the shoulder is at a 90-degree angle. The best practice is to hold your arm like that for at least 10 seconds at a time. 

2. Walking the Wall

Walking the wall is a simple exercise that can help you to extend your reach over time. You’ll face it for a while and stand in a position where you can barely reach it with your fingers extended.

Reach out with your injured hand and walk your fingers up the wall as high as possible before the pain bothers you. Hold your arm in that position for about 10 seconds and repeat as many times as you feel comfortable doing. 

3. Door Reaches

Door reaches should be done carefully when a large portion of your reaching ability has been restored. What you’ll need to do is walk inside a room and open the door. Reach up with your injured arm and grab the end of the door in as high of a location as you can grab.

Next, practice repeatedly pushing the door toward the closed position and back toward the open position. You can repeat this step 10 to 15 times if the action doesn’t hurt you. If you feel pain, you’ll need to stop the activity immediately and go back to it when you feel the injured area is much stronger. 

4. Wall Pushups

To do wall pushups, you will need to stand about 12 to 18 feet away from a wall and face your palms outward. Once you do that, you will push in and out as if you are doing pushups on the wall. Repeat the pushup action anywhere from eight to 12 times during your session, and you will strengthen your rotator cuff area over time.  

5. Behind-the-Back Stretches

Behind-the-back stretches are typically reserved for when you have more strength in your rotator cuff. The mildest form of this exercise is to put one hand in your back pocket and allow it to stretch your rotator cuff area. 

You should now have the answer to the question, “What can I do if my shoulder hurts?” Try some of the exercises mentioned above and monitor your progress. Contact a reliable orthopedic surgeon if you find that you still need assistance.

Dr. Bernard Ong is a longstanding provider who can assist with rotator cuff injuries and help you find the most useful solution for your issue. Solutions may include exercise plans, manipulation, or surgical procedures.  

Categorized in: Exercises, Rotator Cuff Pain

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