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Do you have shoulder pain? Rotator cuff tears can happen to anybody. Here’s a 7 step exercise progression to prevent or reverse chronic shoulder pain:
1) Shoulder Active Assisted Motion Goal #1 is to restore range of motion. Use assistance of a golf club or broom handle to work any movement that feels limited. Let pain be your guide. If it hurts, you do not want to work THROUGH it, but instead work TO it. Progress as able.
2) Shoulder I’s, Y’s and T’s When range of motion is improving, you can begin strengthening. Begin with foundational strength in your rotator cuff and shoulder blade. Start with just the weight of your hand and progress by adding a light 1-5 lb dumbbell or soup can.
3) Standing neutral external rotation A strong infraspinatus muscle helps keep the “Ball” of the shoulder down in the “socket” during movement. This prevents further irritation of the rotator cuff and is great for early strengthening.
4) Standing neutral internal rotation Place a pillow under your elbow to create space in the shoulder Tuck your elbow to your side and bend it to 90 degrees. Then bring your wrist toward your belly button. Use a thicker band or stand further away to make it more challenging.
5) Standing external rotation at 90 After building strength in a neutral position we want to progress to overhead movement. Keep an "L" with your elbow and rotate only through the shoulder. Progress tension as needed and eventually progress to dumbbells for more resistance.
6) Side lying internal rotation with dumbbells This exercise allows you to both stretch and strengthen the internal rotators in an overhead motion. It’s more advanced, but highly effective. And dumbbells allow you to easily overload with more reps or more weight.
7) Dead Hangs A great exercise for strengthening and stretching the entire shoulder. Develop baseline strength and mobility first and don’t work through pain but this is a staple for long term shoulder health.
TLDR: These work great as both rehab and prehab movements. Start wherever you are and progress slowly. It might take you months to advance from the first exercise to the last but you can make considerable progress with consistency. Good luck!
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