Safe exercises with rotator cuff injury, Kettlebell Slingshot

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  1. Safe exercises with rotator cuff injury, Scapular Retraction. Hold onto a chair or countertop in front of you and bend over to allow your pained arm to hang suspended. I use the slingshot as a warm up exercise before most kettlebell workouts. You’ll need a light cane or rod. Pain can be the result of rotator cuff tendinitis, bursitis, and shoulder impingement. May 22, 2025 · Exercises tailored to the specific location of your rotator cuff injury can help restore flexibility and strength to your shoulder. While lying on your back with your knees comfortably bent, raise your arm to 90 degrees. An exercise that takes a lot of great coordination as well as core strength. Aug 1, 2024 · Rotator cuff tendinits is the most common shoulder injury. Discover 4 safe exercises for rotator cuff injury to increase mobility and strength while avoiding the risks of static stretching. After a shoulder injury or surgery, following a well-structured conditioning program will help you return to daily activities and enjoy a more active lifestyle. These movements focus on safe progressions, scapular control, and pain-guided strengthening for better overhead comfort. Kettlebell Single Leg Deadlift. Lie flat on the floor or your bed, your arms straight at your sides. Feb 21, 2026 · The rotator cuff is composed of four muscles and their tendons that stabilize the shoulder joint and allow lifting and rotation of the arm. Moving the kettlebell around the body helps mobilise the shoulder joint, improve grip strength and also strengthen the shoulder stabilisers. For this exercise, you’ll need a flat surface and a stick. . Kettlebell Slingshot. Hold the cane/rod with both hands near your hips. I use a handmade oak cane from Brazos down in Waco, Texas, but yours needn’t be so fancy as that. The rotator cuff is a common source of pain in the shoulder. This stretch uses both arms, allowing your good shoulder to help your bad one. The best course of treatment is to rest, apply ice, take ibuprofen, and do stretching and strengthening exercises. Serratus Punch. This exercise is called a Serratus Punch because it targets the serratus anterior muscle near your upper ribs. 2. Any long stick will do, such as a broomstick or golf club. Injections An injection into the shoulder joint might be helpful. Bird Dog. Shoulder Taps. It is really important to regain full strength in the rotator cuff to ensure normal function in the shoulder and to reduce the risk of further injuries, so when you are ready check out these rotator cuff strengthening exercises. You will be told when to start these exercises and which ones will work best for you. Again weight is over the arms but this time the load is increased by alternating between one arm and the other while maintaining a strong core. These tendons attach muscle to bone. Start each exercise slowly. ” Retraction not only improves your overall posture but also activates the muscles that support the shoulder and rotator cuff. The exercises may be suggested for a condition or for rehabilitation. Physical therapy also is an important part of the recovery process after rotator cuff surgery. “This stretch helps you better reach overhead, like when you’re putting away dishes,” says Kinsey. 1. Assisted Range of Motion. Starting on all fours with your weight over your arms helps push the arm back into the shoulder socket. Ease off the exercises if you start to have pain. Additionally, these workouts can help to promote recovery and lower the likelihood of any future issues. 9 Best Supraspinatus Exercises Build stronger, more stable shoulders with these 9 evidence-informed supraspinatus exercises designed to support rotator cuff function and controlled arm movement. Keeping your a Pendulum. Nov 12, 2025 · Stretches and exercises can help you increase your range of motion and build strength after a rotator cuff injury, such as a tear or strain. Learn 8 safe rotator cuff tear exercises to restore shoulder strength, stability, and movement with clear instructions and expert safety guidance. 1) Pendulum Swings Rotator Cuff: Exercises Introduction Here are some examples of exercises for you to try. The name might sound intimidating, but “scapular retraction” simply means “shoulder squeezes. Stand with your feet about shoulder-width apart. Most people can perform this exercise pain free even if they suffer from shoulder issues. When performed correctly the shoulder talks to the opposite hip via the core muscles.


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