Shoulder pain slowing you down? Learn the rotator cuff exercises physical therapists recommend most — with guidance from the Norton Orthopedic Institute team.

Published: June 10, 2026

Estimated reading time: 9 minutes

Maybe you’re reaching for something on a high shelf, or your tennis swing isn’t what it used to be. The bad news? You may have an issue with your rotator cuff. The good news? Targeted activities can reduce pain, restore shoulder strength and mobility, and prevent further rotator cuff injury. 

If you have had a recent injury, have significant pain or suspect a torn rotator cuff, talk to a healthcare provider before beginning an exercise program. 

What is a rotator cuff?

The rotator cuff is a group of four muscles and their tendons that surround the head of the humerus (upper arm bone). The shoulder is a ball-and-socket joint and, together with the rotator cuff, stabilizes the joint and allows your arms to have a wide range of motion. The rotator cuff supports movements including lifting, reaching, throwing and turning objects. 

• Supraspinatus — the muscle at the top of the shoulder that lifts the arm away from the body
• Infraspinatus — the larger muscle at the back of the shoulder that rotates the arm outward
• Teres minor — the small muscle under the infraspinatus that assists with outward rotation and stabilization
• Subscapularis — the muscle on the front of the shoulder blade that rotates the arm inward

What causes rotator cuff pain and injury?

Some causes of rotator cuff pain or injury include:

• Overuse or repetitive overhead motions: This condition is common in painters, carpenters and athletes.
• Acute injury: This includes falling on an outstretched arm, lifting something too heavy or lifting incorrectly.
• Age-related degeneration: The rotator cuff tendon naturally loses elasticity and blood supply over time.
• Poor posture: A forward head or rounded shoulders can increase rotator cuff strain. 
• Tendinopathy: This is the irritation or degeneration of the tendon; this condition responds well to exercise.
• Tear: A partial or full-thickness tear may require surgery or other medical management.

Rotator cuff pain can feel like: 

• Deep, dull ache: Consistent aching located deep within the shoulder
• Pain at night: Significant discomfort when sleeping, particularly when lying on the affected arm, though it can occur on the opposite shoulder as well
• Weakness and limited mobility: A feeling of weakness in the affected arm, making it difficult to lift objects or perform daily tasks
• Sharp, sudden pain: Acute, stabbing pain that may occur when making specific, sudden movements, such as reaching overhead or lifting something heavy
• Popping/clicking: Sounds or sensations of crackling or popping (crepitus) within the joint
• Referred pain: Pain that may radiate down the side of the arm toward the elbow

Getting started with shoulder exercises

Always perform some warmup exercises to increase blood flow to tendons and muscles and reduce further injuring the shoulder. 

Warm up:

• Light cardio: brisk walking, marching in place or light cycling
• Arm circles (small to large, forward and backward)
• Neck rolls and gentle tilting the head sideways to move the ear toward the shoulder (cervical side-bending)
• Shoulder shrugs and rolls
• Wrist circles and elbow flexion/extension

Discomfort and muscle fatigue is normal, but stop any activity that causes sharp, shooting or worsening pain. 

The best rotator cuff exercises

1. Pendulum swings

• Good for joint mobility; passive stretching; particularly beneficial in early-stage recovery from surgery or frozen shoulder

Instructions:

• Stand next to a table or chair and support yourself with your unaffected arm.
• Let your affected arm hang freely.
• Gently swing the arm forward and back, then side to side, then in small circles.
• Let gravity do the work — do not actively contract shoulder muscles.

• Sets/reps: Two to three sets of 10 to 15 circles in each direction

• Modification to make it easier: Perform seated with arm hanging off the side of the chair.

• Safety note: This is a passive exercise. Do not force range of motion. Stop if pain increases.

2. Cross-body shoulder stretch 

Targets: Back of the rotator cuff area, including infraspinatus, teres minor

Instructions:

1. Stand or sit tall.
2. Bring your affected arm across your chest at shoulder height.
3. Use your opposite hand or forearm to gently draw the arm closer to your body.
4. Hold for 20 to 30 seconds; release slowly.

Sets/Reps: Three repetitions per side

Modification: Perform lying down (sleeper stretch position) if standing version causes pain

Safety note: Pull gently — no jerking or bouncing. Discontinue if pain radiates down the arm.

3. Sleeper stretch

• Targets: Tightness in the tissue at the back of the shoulder; decrease in internal rotation (common in throwing athletes)

• Instructions:
  1. Lie on your side on the affected shoulder.
  2. Bend the bottom elbow to 90 degrees so the forearm points toward the ceiling.
  3. Use your top hand to gently press the bottom forearm toward the bed or floor.
  4. Hold for 20 to 30 seconds.

• Sets/Reps: Three repetitions per side

• Modification: Reduce pressure if pain occurs; place a pillow under the head for comfort.

• Safety note: This stretch is most appropriate for athletes or those with documented posterior capsule tightness. Check with a healthcare provider if unsure.

4. Wall slides

• Targets: Scapular mobility, serratus anterior, shoulder joint range of motion

• Instructions:
  1. Stand facing a wall, forearms resting against it at 90 degrees (goalpost position).
  2. Slowly slide both arms upward along the wall, as high as comfortable.
  3. Pause at the top, then slowly return to start.

• Sets/Reps: Two to three sets of 10 repetitions

• Modification: Use a towel or foam roller against the wall to reduce friction and allow smoother movement.

• Safety note: Keep the lower back neutral — avoid arching. Do not force the arms higher than comfort allows.

5. Shoulder blade squeeze (scapular retraction)

• Targets: Rhomboids, middle trapezius; establishes scapular stability as a foundation for all shoulder exercises

• Instructions:
  1. Sit or stand with arms relaxed at your sides.
  2. Gently squeeze your shoulder blades together as if trying to hold a pencil between them.
  3. Hold for five seconds, then release completely.

• Sets/Reps: Three sets of 10 to 15 repetitions

• Modification: Perform seated with a rolled towel or yoga block between the shoulder blades for feedback.

• Safety note: Do not shrug the shoulders toward the ears. Focus on horizontal movement of the shoulder blade.

6. Prone horizontal abduction

• Targets: Posterior rotator cuff, middle and lower trapezius; especially valuable for posture correction

• Instructions:
  1. Lie face down on a firm surface with arms extended at shoulder height (T-position) or slightly angled (Y-position).
  2. Keeping the elbows straight, lift the arms off the surface using the back muscles — not momentum.
  3. Pause at the top, then slowly lower.

• Sets/Reps: Three sets of 10 to 12 repetitions

• Modification: Perform with thumbs pointing up to reduce impingement risk; reduce range of motion as needed.

• Safety note: Do not lift beyond what feels controlled. Stop if pain is felt in the front of the shoulder.

7. Isometric external rotation

• Targets: Infraspinatus, teres minor — ideal for early-stage rehab when pain limits movement

• Instructions:
  1. Stand next to a wall with the affected arm bent to 90 degrees, elbow at your side.
  2. Press the back of your hand against the wall as if trying to push it outward — but do not actually move.
  3. Hold the contraction for five to 10 seconds, then release.

• Sets/Reps: Three sets of 10 repetitions

• Modification: Place a folded towel between the elbow and body for comfort.

• Safety note: There should be no pain during isometric exercises — only mild muscle fatigue. This is the safest starting point for acute pain.

8. Isometric internal rotation

• Targets: Subscapularis — the most powerful rotator cuff muscle

• Instructions:
  1. Stand facing a wall, affected arm bent to 90 degrees, elbow at your side.
  2. Press the palm of your hand against the wall as if trying to push it inward — without actually moving.
  3. Hold for five to 10 seconds, then release.

• Sets/Reps: Three sets of 10 repetitions

• Safety note: Keep the shoulder relaxed and down — do not let it shrug upward during the contraction.

9. External rotation with resistance band

• Targets: Infraspinatus, teres minor; the most important exercise for rotator cuff function

• Instructions:
  1. Anchor a resistance band at elbow height to a door frame or sturdy post.
  2. Stand sideways to the anchor, affected arm closest to it.
  3. Hold the band with the affected hand, elbow bent to 90 degrees, elbow tucked against the body.
  4. Slowly rotate the forearm away from your body (outward), keeping the elbow pinned.
  5. Return slowly to the starting position.

• Sets/Reps: Three sets of 12 to 15 repetitions

• Modification: Use a light resistance band; place a small, rolled towel between the elbow and rib cage to encourage proper form.

• Safety note: The movement should be slow and controlled. Do not allow the elbow to flare away from the body.

10. Internal rotation with resistance band

• Targets: Subscapularis

• Instructions:
  1. Anchor the resistance band at elbow height, standing with the unaffected side facing the anchor.
  2. Hold the band with the affected hand, elbow bent to 90 degrees, elbow at your side.
  3. Slowly rotate the forearm across the body (inward), then return slowly.

• Sets/Reps: Three sets of 12 to 15 repetitions

• Modification: Reduce resistance band tension; perform seated if balance is a concern.

• Safety note: This exercise can aggravate certain shoulder conditions — check with your healthcare provider if you have a known subscapularis tear.

When to stop or modify a rotator cuff exercise

Stop immediately and consult a healthcare provider if you experience:

• Sharp, stabbing or shooting pain during or after any exercise
• Sharp pain that radiates down the arm or into the neck
• New or worsening numbness or tingling in the arms or hands
• A feeling of the shoulder “catching,” clicking or popping painfully, or giving way
• Significant weakness that prevents lifting the arm overhead
• Swelling or visible changes to the shoulder joint

Modify (reduce intensity or range of motion) if:

• Dull, aching discomfort persists more than 24 hours after exercise
• An exercise feels significantly harder or more painful on one side
• You notice yourself compensating with neck, back or opposite shoulder muscles

When to see a specialist about shoulder pain

See a healthcare provider promptly if:

• Shoulder pain developed after a fall, collision or sudden forceful movement.
• You cannot lift your arm above shoulder height
• Pain is severe and constant, including at night or at rest.
• Symptoms have not improved after four to six weeks of conservative exercise.
• You have a history of rotator cuff surgery or prior shoulder injury.

These exercises may improve shoulder stability, reduce pain, increase range of motion and prevent injury. These also may be used with physical therapy guidance, to support postinjury or postsurgical recovery. While you may benefit from a home-based exercise program, not all shoulder pain is the same. You may need professional diagnosis and care.