Exercises to relieve pain from a rotator cuff injury include the doorway stretch, side-lying external rotation, high-to-low rows, lawn mower pull and reverse fly. These exercises should not be done until the swelling has gone down, according to Healthline.Continue Reading
The doorway stretch involves standing in the middle of a doorway, holding onto each side of the doorway at shoulder height. Slowly lean forward, keeping your back straight, to gently stretch the rotator cuff muscle, states Healthline.
The side-lying external rotation involves lying on your side opposite the injured rotator cuff, notes Healthline. Rests the arm by your side at a 90-degree angle holding a light dumbbell. Lower your arm to the floor, and then raise the dumbbell to its original position parallel with the floor. Repeat.
During a reverse fly, stand with your feet a shoulder width apart and your knees slightly bent, notes Healthline. Keep your back straight, leaning slightly forward holding light dumbbells in each hand. Raise your arms away from you with your elbows slight bent, squeezing your shoulder blades together and raising the dumbbells at or below shoulder height. Then lower your arms to the original position and repeat.
While performing high-to-low rows, attach a resistance band at shoulder length, and then kneel on your knee opposite the injured rotator cuff, says Healthline. Pull the resistance band to your chest, pushing your shoulder blades together while keeping your back straight.Learn more about Pain & Symptoms