Rotator cuff tendinopathy: exercises

Stages of rehab

1. Settle the irritation: isometrics and pain-free mobility.
2. Progressively strengthen the external and internal rotators with a resistance band.
3. Work with the arm overhead and return to everyday or sports movements.

Recommended exercises

Anterior Serratus Strengthening with Elastic BandAnterior serratus strengthening with elastic band, 3 sets, 12 repetitions Archery Exercise with Scapular RetractionArchery exercise with scapular retraction, 3 sets, 12 repetitions per arm, controlled movement Controlled Shoulder Press with Scapular StabilizationShoulder press with scapular control, 3 sets, 10 reps, stabilization Cross Elastic Band Row for ShouldersCross elastic band row, 3 sets, 12 repetitions External rotation isometric shoulder exercise in side-lying positionExternal shoulder rotation isometric exercise, side-lying, elbow bent at 90°, 3 sets, 10 repetitions, hold for 5 seconds External shoulder rotation in side-lying positionExternal shoulder rotation in side-lying position, 3 sets, 12 repetitions, with light dumbbell External shoulder rotation with elbow bent at 90° (isometric)External shoulder rotation, elbow bent at 90°, 3 sets, hold 10 seconds, manual or elastic resistance External Shoulder Rotation with Resistance Band, Elbow Bent at 90°External shoulder rotation with resistance band, elbow at 90°, 3 sets, 12 repetitions External shoulder rotations with elastic bandExternal shoulder rotations with elastic band, 3 sets, 12 repetitions Forward Weight Projection with DumbbellForward weight projection, 3 sets, 10 repetitions, 2 kg dumbbell Front and Lateral Arm Raises with Light DumbbellsFront and lateral arm elevations, 3 sets, 10 repetitions per movement, with light dumbbells Front Elevation with DumbbellFront elevation with dumbbell, 3 sets, 10 repetitions, scapular control

See all shoulder exercises →

Practical tips

• Adjust the load: pain should not be worse the next day.
• Strengthening takes several weeks of consistent work.
• Seek advice if you suddenly lose strength after a fall.

Frequently asked questions

What exercises help shoulder tendinitis?

External and internal rotations with a resistance band, shoulder blade exercises and progressive arm raises form the core of the program.

Do I need to stop sport?

Adapt rather than stop: your physio helps you manage your activities during rehab.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.