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Rotator Cuff Repair

Rotator Cuff Repair

3 Simple stretches for rotator cuff tears:

Pendulum Swing

  • Stand to the side of a table and place the hand of your uninjured arm on it.
  • Lean forward without rounding the back and allow the injured arm to dangle freely.
  • Lightly move this arm forward and back.
  • Starting in the same position, move your arm in and out (side-to-side).
  • Starting in the same position, move your arm in circles, both clockwise and counterclockwise.
  • Repeat the exercise with the other arm.

Crossover Arm Stretch

  • Stand up straight and relax your shoulders, taking a few deep breaths if you need to relax.
  • Stretch the injured arm across your chest, but below your chin; reach as far as possible.
  • The uninjured arm helps by holding the elbow area of the injured arm.
  • When performing this exercise, you should feel a stretch-not pain.
  • Repeat the exercise with the other arm.

Internal Rotation

  • This exercise involves a stretch band tied at the ends to make a three-foot loop.
  • Attach one end of the loop to a steady object like a doorknob; stand to the side and hold the band in the hand of your injured arm.
  • Bend your elbow to a 90-degree angle and keep it close to your body. Then, bring the forearm over the midsection of the body.
  • Repeat the exercise with the other arm.

Recovery Protocol:

  • Phase 1: Protection Phase (First 0–4 Weeks After Surgery)
  • What we're focusing on:
  • Keep the shoulder safe while it begins to heal
  • Reduce pain and swelling
  • Keep the other joints (elbow, wrist, fingers, neck) moving normally
  • What to avoid:
  • Don’t move your shoulder on your own
  • Keep your arm in the sling all the time, except during exercises
  • No lifting, pushing, or pulling
  • Exercises:
  • Someone (or your physiotherapist) will gently move your shoulder for you
  • Simple movements like letting your arm swing (pendulums)
  • Move your wrist, fingers, and elbow
  • Gently turn your neck from side to side
  • Phase 2: Early Movement (Weeks 4–8)
  • What we're focusing on:
  • Slowly start moving your shoulder more
  • Begin doing shoulder movements with some help
  • Start waking up the muscles again
  • Avoid getting too stiff
  • Be careful with:
  • No strong stretching or lifting weights
  • Don’t twist your shoulder too much—your doctor will guide how far you can go
  • Exercises:
  • Continue gentle movements with help (like pulleys or a stick)
  • Start doing movements by yourself in a lying or sitting position
  • Start gentle muscle tightening exercises without moving (isometrics)
  • Begin small balance and control exercises for your shoulder blade
  • Phase 3: Getting Stronger (Weeks 8–12)
  • What we're focusing on:
  • Move your shoulder fully on your own
  • Start building shoulder and upper back strength
  • Improve control and stability during movement
  • Be careful with:
  • Don’t lift heavy weights
  • Make sure you’re using the right technique—no cheating with other body parts
  • Exercises:
  • Use light weights or resistance bands
  • Strengthen the small shoulder muscles and shoulder blade muscles
  • Strengthen the small shoulder muscles and shoulder blade muscles
  • Start improving balance and reaction
  • Phase 4: Advanced Strength & Movement (Weeks 12–16)
  • What we're focusing on:
  • Make the shoulder almost as strong as your other side
  • Build endurance and coordination
  • Get ready for daily activities or sports
  • Exercises:
  • Increase weight and resistance
  • Add jumping or throwing exercises if you're an athlete
  • Start more active movements like wall push-ups or row-like exercises
  • Work on core strength and whole-body control
  • Return to Work or Sports (Weeks 16–24 and beyond)
  • What we're focusing on:
  • Get full strength and flexibility back
  • Safely return to sports or physical work
  • Avoid future injuries
  • Exercises:
  • Customized training based on your job or sport
  • Power and speed exercises
  • Fine-tuning shoulder movement and control

Contact us for the best physiotherapy treatment appropriate for your condition and get treated today.

Dr. Girinivasan Chellamuthu is an accomplished orthopaedic surgeon specialising in Sports Surgeries,  Upper Limb Surgeries and Complex Trauma Cases. Renowned for his patient-centred approach, he is deeply invested in advancing regenerative orthopaedic solutions and translational research to enhance outcomes and patient care.

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Dr. Girinivasan Chellamuthu is an accomplished orthopaedic surgeon specialising in Sports Surgeries,  Upper Limb Surgeries and Complex Trauma Cases. Renowned for his patient-centred approach, he is deeply invested in advancing regenerative orthopaedic solutions and translational research to enhance outcomes and patient care.

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