Rotator Cuff Tear Rehab & Exercises (Shoulder Pain, Tendinitis, Impingement)

Summary by Krater

This video covers rehabilitation strategies for rotator cuff tears and painful shoulders, concluding that exercise therapy is a first-line recommendation and as effective as surgery.

From the video

Answers: How do you rehab a rotator cuff tear without surgery?

• rotator cuff tear rehab
• shoulder impingement
• exercise therapy vs surgery
• shoulder external rotation strengthening
• shoulder abduction strengthening
• posterior shoulder strengthening
• shoulder weight-bearing strength
• shoulder flexion range of motion

Exercises

• push-up · bodyweight
• side lying external rotation · dumbbell · 2-3 sets of 10-15 reps or 30-45 seconds
• standing external rotation with a cable or band · cable or band · 2-3 sets of 10-15 reps or 30-45 seconds
• external rotation with elbow on knee · dumbbell · 2-3 sets of 10-15 reps or 30-45 seconds
• 90/90 external rotation · cable or band · 2-3 sets of 10-15 reps or 30-45 seconds
• lateral raise · band, cable, or weights · 2-3 sets of 10-15 reps or 30-45 seconds
• loop band isometric · loop band · 2-3 sets of 30-45 seconds
• wall isometric · wall and towel · 2-3 sets of 30-45 seconds
• elevated prone A, T, Y · incline bench and weights · 2-3 sets of 10-15 reps or 30-45 seconds
• band or cable A, T, Y · band or cable · 2-3 sets of 10-15 reps or 30-45 seconds
• prone swimmer/angel · mat and towel · 2-3 sets of <10 reps or 30-45 seconds
• plank · mat · 2-3 sets of 30-60 seconds
• long lever plank · mat
• dolphin pose · mat
• shoulder taps · mat
• hands elevated push up · bench
• feet elevated push up · bench
• inverted rows · TRX or bar
• supine shoulder flexion with a dowel · dowel or stick · 2-3 sets of 30-60 seconds total
• dumbbell pullover · dumbbell and bench

What it concludes

• Exercise therapy is the first-line recommendation for shoulder conditions related to tissue sensitivity.
• Exercise is as effective as surgery for improving quality of life, disability, and pain for large to massive rotator cuff tears.
• Nearly half of full-thickness rotator cuff tears are asymptomatic in the general population.
• Shoulder activity level is not related to tear progression risks.
• Rehab will take at least 3 months or longer.