Shoulder Rotator Cuff Exercises and Stretches

Shoulder Injury and Rotator Cuff Exercises

Whether you have a shoulder injury like an impingement or need stability exercises for your rotator cuff, the key to helping you get better is strengthening the weakened muscle and mobilizing the relevant fascia.  Here are 10 amazing Shoulder Rotator Cuff Exercises and Stretches that you can do with your personal trainer.

About 15% of our clients have a shoulder rotator cuff injury from sports like CrossFit, Gymnastics, workplace injuries, Orange Theory, or sports like football.  The shoulder is a high movable joint, and it’s very easy to injure.  To find out which type of rotator cuff exercises are best for your shoulder, we built out a 12 step shoulder injury test that allows to find weakened muscles in the shoulder and rotator cuff.  Based on the results of this shoulder injury test, we select your rotator cuff exercises strength and mobility program.

Some clients seek treatment for their shoulder rotator cuff from outside providers (like a physical therapist or chiropractor).  We work with your entire health network to provide you the best care possible.  Whether that’s building you new exercises to stabilize your lateral abduction or help you build external rotation in your rotator cuff, etc.  Moreover, we also build programs that allow you to work at high-intensity without impacting the shoulder rotator cuff.  This way you can still get a great workout and save your shoulder rotator cuff exercises for your mobility sessions.

Selecting the right rotator cuff exercises and which order to do them is what separates the pros from the pretenders.  We have worked with hundreds of clients with shoulder injuries finding unique exercises to help them move better.

Shoulder Rotator Cuff Exercises


The Clubbell Pendulum Exercise. Shoulder Strength & Mobility

The Lateral Sandbag Drag is Great Rotator Cuff Exercise for Strength

The Medball Barbell Overhead Anchor. A Great Exercise for Building Shoulder Mobility for the Overhead Squat

The Bridge is both a Shoulder Strengthening Exercise and Works as Test for Rotator Cuff Stablity

Bench Press Can be a Challenging Exercise if you have a Shoulder Injury.  The Football or Swiss Bar can be used to Minimize Shoulder Stress while Doing Bench Press

The W-Raise is a shoulder rotator cuff used by physical therapists

Banded Shoulder Stretch for Neck and Rotator Cuff Injuries

If you are reading this article looking for a template of specific rotator cuff exercises to treat your particular shoulder rotator cuff injury… I’ll save you the time.  That article doesn’t exist.  More importantly, it can’t exist.
The shoulder is a high complex joint.  The rotator cuff is very easily injured, so be careful with complex movements like handstands and snatches. A shoulder rotator cuff injury can involve various nerves, muscles, tendons, and ligaments.  The lack of strength or restriction of motion can be caused by injury or deactivation of multiple different muscles.  The key to fixing the injury is watching an athlete perform test exercises and observing compensations.  Compensations are caused weakened muscles or muscles that are tight.  To begin to repair the injury, you need to strengthen the weakened muscles and mobilize the tight one.

Shoulder rotator cuff injuries are challenging to overcome, and selecting appropriate shoulder rotator cuff exercises takes an experienced personal trainer. If you have a serious shoulder injury, find a personal training studio that has the experience to help you.  Look for specialty certifications like FMS, MAT, NASM Corrective Exercises, etc.  Also, check out their current clients testimonials? Are you first client with an injury or is this their bread and butter practice?  Don’t be their test case, and ask for client references.

Other Posts on Shoulder Rotator Cuff Exercises:

 

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, CrossFit Level II, 3DMAPS, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

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