FIX Your Shoulder Pain With These Rotator Cuff Strengthening Exercises

5 of the best exercises you can do at home to strengthen your rotator cuff and eliminate shoulder pain! These simple shoulder exercises can be done with resistance bands or cables to help stabilize your shoulder, decrease rotator cuff problems, and improve function. Led by a doctor of physical therapy to help shoulder discomfort today!

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One of the main causes of shoulder pain I encounter as a physical therapist is weakness in the rotator cuff (RTC) muscles and their decreased ability to perform their proper function.

WHAT IS THE ROTATOR CUFF AND WHY DOES IT CAUSE PAIN?

Your shoulder is a “ball and socket” joint. The RTC is 4 muscles whose primary job is to act on the shoulder and keep that ball seated squarely in the socket.

When the RTC is weak and not performing its proper function the result can be a “migration” or “looseness” of the shoulder joint which can cause inflammation, tendonitis, tearing, and pain.

WHY IS A STRONG ROTATOR CUFF IMPORTANT?

A strong RTC improves the stability and function of the shoulder joint. Oftentimes it allows the individual to be able to better perform motions and activities with the arms without pain in the shoulder.

HOW TO STRENGTHEN YOUR ROTATOR CUFF

The exercises I’ve demonstrated in this video are my favorite resistance band/cable exercises to increase strength in your RTC and decrease shoulder pain.

Personally these are my go-to exercises to keep my shoulders strong and healthy and they’re the ones that I recommend to clients and patients all the time.

EXERCISES TO STRENGTHEN YOUR ROTATOR CUFF

BAND ROWS
BAND “A’s”
FACE PULLS
EXTERNAL ROTATION
INTERNAL ROTATION

💬 Did you try the exercises in this video? What did you think? How did they feel? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[BlueCR]

Elbows below the level of the shoulder (face pulls) are a game changer! No one has ever taught me that and it makes a huge difference! No more needless trap tension and headaches! Thank you so much for sharing your knowledge with us!

[kippywylie]

Perfect timing. I know some of these exercises, and after 13 years with a torn suprastenatus I've found relief. But recently I've focused on lazy lazy lazy beach life in Mexico and guess Constant pain returned. You've improved the regimen with some I've not seen. I have your cables and here we go. Thank You

[rosamoreno]

I always do rotator cuff for upper body. Always! I go visit the homebound on Sundays after church, and they all have shoulder issues, amongst many other ailments.

[katieg]

I started doing these exercises about a month ago regularly and my shoulder and neck stiffness/pain have decreased significantly. I've also noticed my upper and mid back area looks way more toned which I am loving! This routine will now be a staple of mine. Your channel is so helpful Jared 😊

[joycejones]

I'm self diagnosing my shoulder pain. I have it worse in my right shoulder & upper arm, and the beginnings of it in my left. The pain comes on within 10minutes of getting in bed every night. I work out with free weights, not too heavy 5 to 8lbs because of my arms. I can't raise either one of these weights in a "fly" forward or to the side, so painful. Watching you explain the cause of pain in the shoulder, is exactly what I'm feeling. This has been going on for over 2 years. Then, when I came across your video, the minute you started describing where and why the pain was occuring, I knew that's what was wrong with my shoulder. I've ordered the resistance bands, and the 36" roller, and already started doing the door stretches. I'm hoping for a pain free nights sleep eventually. So glad I came across your videos! I'll keep you posted!🙂

[chelseaspring]

Your videos/quizzes have consistently been posted right when they're relevant/I need them!

[katieclement]

Thank you thank you for this!!! There are a lot of rotator cuff exercise videos out there but yours are absolutely the best!

[Ramyapad]

Cant wait to do this everyday after work and perfect timing as my shoulders is paining everyday It is fine and ok with my full name love your channel much love your exercises much

[bighomiemaui]

Thank you for uploading these type of videos. I've been subscribed to this channel for 4 months now, and this channel has helped me become pain free and become stronger 🤙🏾

[bountyhunter]

thanks doc jared! you helped me a lot with knee pain exercises after my injury. i hope with your tips and exercises more people will feel better and move without pain 🙏

[jeanlee]

This is what I so desperately need these days. Thanks so

[peterskaggs]

You’re right Dr J. Exactly what I needed! Thank you!!!

[ps-mmbs]

Plz make vdo's on knee osteoarthritis .... My Winters are painful coz osteoarthritis in knee

[lorrainewarena]

Thank you for your effective, simple exercises.

[tweetsypeasy]

I'll try to do this every day or every other day, thank youuu so very much

[maclane]

Thank you! I'd love to see this as a Follow Along video!

[kalpananarendra]

Thanks to enlighten us with anatomy of body

[FineFeatheredHomestead]

3 month follow up with my PT after frozen shoulder ID: "You need to write a book! I expected you to be 1/4 of the way to where your range of motion is already. How did the Mobic help?" I never picked it up. "Whoa! Seriously? Nothing for pain?" Nope. Wince, push a little more, repeat 3x, breathe, then feel the freedom. Every day, pain brings gain. I told you I played varsity sports; the process works! LOL! Only have the reaching backwards left to conquer.

[T]

I’m going to try this today
If would be nice however if could find a video that would show what exercises not to do at the gym that aggravates my tendinitis Seems like my last weekend’s trip to the gym did more harm than good

[MonoloFoodTruck-ntjs]

Thanks you for all the helpful information you share here. How do I fix static sensation in my arm?
Thanks