Rotator Cuff and Shoulder Conditioning Program
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- Deltoids (front, back and over the shoulder)
- Trapezius muscles (upper back)
- Rhomboid muscles (upper back)
- Teres muscles (supporting the shoulder joint)
- Supraspinatus (supporting the shoulder joint)
- Infraspinatus (supporting the shoulder joint)
- Subscapularis (front of shoulder)
- Biceps (front of upper arm)
- Triceps (back of upper arm)
Length of program: This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Performing the exercises two to three days a week will maintain strength and range of motion in your shoulders.
Getting Started
Warmup:Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completeds the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
1. Pendulum
Main muscles worked: Deltoids, supraspinatus, infraspinatus, subscapularis Equipment needed: None Repetitions: 2 sets of 10 Step-by-step directions
Tip: Do not round your back or lock your knees. | ![]() |
2. Crossover Arm Stretch
Main muscles worked: Posterior deltoid You should feel this stretch at the back of your shoulderEquipment needed: NoneRepetitions: 4 each side Days Per Week: 5 to 6Step-by-step directions
Tip: Do not pull or put pressure on your elbow. | ![]() |
3. Passive Internal Rotation
Main muscles worked: Subscapularis You should feel this stretch at the front of your shoulderEquipment needed: Light stick, such as a yardstickRepetitions: 4 each side Days Per Week: 5 to 6Step-by-step directions
Tip: Do not lean over or twist to side while pulling the stick. | ![]() |
4. Passive External Rotation
Main muscles worked: Infraspinatus, teres minor You should feel this stretch in the back of your shoulderEquipment needed: Light stick, such as a yardstickRepetitions: 4 each side Days Per Week: 5 to 6Step-by-step directions
Tip: Keep your hips facing forward and do not twist. | ![]() |
5. Sleeper Stretch
Main muscles worked: Infraspinatus, teres minor You should feel this stretch in your outer upper back, behind your shoulderEquipment needed: NoneRepetitions: 4 reps, 3x a day Days Per Week: DailyStep-by-step directions
Tip: Do not bend your wrist or press down on your wrist. | ![]() |
6. Standing Row
Main muscles worked: Middle and lower trapezius You should feel this exercise at the back of your shoulder and into your upper backEquipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.Repetitions: 3 sets of 8 Days Per Week: 3Step-by-step directions
Tip: Squeeze your shoulder blades together as you pull. | ![]() |
7. External Rotation With Arm Abducted 90°
Main muscles worked: Infraspinatus and teres minor You should feel this exercise at the back of your shoulder and into your upper backEquipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.Repetitions: 3 sets of 8 Days Per Week: 3Step-by-step directions
Tip: Make sure your elbow stays in line with your shoulder. | ![]() |
8. Internal Rotation
Main muscles worked: Pectoralis, subscapularis You should feel this exercise at your chest and shoulderEquipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.Repetitions: 3 sets of 8 Days Per Week: 3Step-by-step directions
Tip: Keep your elbow pressed into your side. | ![]() |
9. External Rotation
Main muscles worked: Infraspinatus, teres minor, posterior deltoid You should feel this stretch in the back of your shoulder and upper backEquipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.Repetitions: 3 sets of 8 Days Per Week: 3Step-by-step directions
Tip: Squeeze your shoulder blades together when you pull your elbow back. | ![]() |
10. Elbow Flexion
Main muscles worked: Biceps You should feel this exercise at the front of your upper armEquipment needed: Begin with a weight that allows 3 sets of 8 repetitions and progress to 3 sets of 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Each time you increase the weight, start again at 3 sets of 8 repetitions.Repetitions: 3 sets of 8 Days Per Week: 3Step-by-step directions
Tip: Do not do the exercise too quickly or swing your arm. | ![]() |
11. Elbow Extension
Main muscles worked: Triceps You should feel this exercise at the back of your upper armEquipment needed: Begin with a weight that allows 3 sets of 8 repetitions and progress to 3 sets of 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Each time you increase the weight, start again at 3 sets of 8 repetitions.Repetitions: 3 sets of 8 Days Per Week: 3Step-by-step directions
Tip: Keep your abdominal muscles tight and do not arch your back. | ![]() |
12. Trapezius Strengthening
Main muscles worked: Middle and posterior deltoid, supraspinatus, middle trapezius You should feel this exercise at the back of your shoulder and into your upper backEquipment needed: Begin with a light enough weight to allow 3 to 4 sets of 20 repetitions without pain. As the exercise becomes easier to perform, add 2 to 3 pounds of weight, but do fewer repetitions. Progress to 3 sets of 15 repetitions at each weight increment, with the maximum weight approximately 5 to 7 pounds.Repetitions: 3 sets of 20 Days Per Week: 3 to 5Step-by-step directions
Tip: Use a weight that makes the last few repetitions difficult, but pain-free. | ![]() |
13. Scapula Setting
Main muscles worked: Middle trapezius, serratus You should feel this exercise in your upper back, at your shoulder bladeEquipment needed: NoneRepetitions: 10 Days Per Week: 3Step-by-step directions
Tip: Do not tense up in your neck. | ![]() |
14. Scapular Retraction/Protraction
Main muscles worked: Middle trapezius, serratus You should feel this exercise in your upper back at your shoulder bladeEquipment needed: Begin with a weight that allows 2 sets of 8 to 10 repetitions and progress to 3 sets of 15 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Each time you increase the weight, start again at 2 sets of 8 to 10 repetitions.Repetitions: 2 sets of 10 Days Per Week: 3Step-by-step directions
Tip: Do not shrug your shoulder toward your ear. | ![]() |
15. Bent-Over Horizontal Abduction
Main muscles worked: Middle and lower trapezius, Infraspinatus, teres minor, posterior deltoid You should feel this exercise at the back of your shoulder and into your upper backEquipment needed: Begin with a weight that allows 3 sets of 8 repetitions and progress to 3 sets of 12 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Each time you increase the weight, start again at 3 sets of 8 repetitions.Repetitions: 3 sets of 8 Days Per Week: 3Step-by-step directions
Tip: Control the movement as you lower the weight. | ![]() |
16. Internal and External Rotation
Main muscles worked: Internal rotation: anterior deltoid, pectoralis, subscapularis, latissimus. External rotation: posterior deltoid, infraspinatus, teres minor You should feel this exercise in the front and back of your shoulder, your chest, and upper backEquipment needed: Begin with a light enough weight to allow 3 to 4 sets of 20 repetitions without pain. As the exercise becomes easier to perform, add 2 to 3 pounds of weight, but do fewer repetitions. Progress to 3 sets of 15 repetitions at each weight increment, with the maximum weight approximately 5 to 7 pounds.Repetitions: 3 to 4 sets of 20 Days Per Week: 3 to 5Step-by-step directions
Tip: Use a weight that makes the last few repetitions difficult, but pain-free. | ![]() |
17. External Rotation
Main muscles worked: Infraspinatus, teres minor, posterior deltoid You should feel this stretch in the back of your shoulder and upper backEquipment needed: Begin with weights that allow 2 sets of 8 to 10 repetitions (approximately 1 to 2 pounds), and progress to 3 sets of 5 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Each time you increase the weight, start again at 2 sets of 8 to 10 repetitions.Repetitions: 2 sets of 10 Days Per Week: 3Step-by-step directions
Tip: Do not let your body roll back as you raise the weight. | ![]() |
18. Internal Rotation
Main muscles worked: Subscapularis, teres major You should feel this stretch in the front of your shoulderEquipment needed: Begin with weights that allow 2 sets of 8 to 10 repetitions (approximately 1 to 2 pounds), and progress to 3 sets of 5 repetitions. As the exercise becomes easier, add weight in 1-pound increments to a maximum of 5 pounds. Each time you increase the weight, start again at 2 sets of 8 to 10 repetitions.Repetitions: 2 sets of 10 Days Per Week: 3Step-by-step directions
Tip: Do not let your body roll back as you raise the weight. |