Recovery exercises for Post-Rotator Cuff Surgery
Simple daily movements that build shoulder stability and help prevent re-injury — gentle enough for most people, but always worth clearing with your provider first.
Before you begin
These are gentle, general exercises for shoulder health, and they should never cause sharp pain. If you’ve had a recent injury or surgery, talk with your provider or physical therapist first — they can tell you which movements are safe for your shoulder right now. If your pain is persistent, it may be time to have a rotator cuff or shoulder injury evaluated.
The five exercises
1. Pendulum swings
Lean forward slightly, supporting yourself with your good arm, and let the other arm hang. Gently swing it in small circles and side to side. This loosens the joint without forcing it.
2. Shoulder-blade squeezes
Sitting or standing tall, draw both shoulder blades back and down, as if pinching a pencil between them. Hold a few seconds and release. This builds the postural muscles that support the cuff.
3. External rotation with a light band
With your elbow tucked at your side and bent 90 degrees, hold a light resistance band and rotate your forearm outward, away from your body. Keep the elbow pinned. Return slowly.
4. Internal rotation with a light band
Same setup, but rotate your forearm inward, across your stomach, against the band. Move slowly and with control in both directions.
5. Wall slides
Facing a wall, rest your forearms on it and slowly slide them upward as far as is comfortable, then back down. This builds controlled overhead motion without heavy load.
How often
Most people do well starting with one set of 10–15 gentle repetitions, once or twice a day, building up slowly over weeks. Consistency matters far more than intensity. If conservative care isn’t enough, options like PRP injections may help — and persistent sports injuries deserve a professional look.
Stop and call us if an exercise causes sharp pain, painful clicking, or lasting soreness. Kelly Guzman, PA and our team are here to help.
Protect your shoulder for the long run.
The Joint and Bone Institute of California is here to help. Call today or request an appointment.
