Print Friendly and PDF

Rotator Cuff Exercises and Physiotherapy Singapore

For appointments/enquiries, please SMS/Call/WhatsApp xx

Rotator Cuff Exercises

If you sustained a rotator cuff injury, this article will show you some physiotherapy exercises that you will need to do that will be taught by your physiotherapist. They are designed to strengthen the muscles of the rotator cuff and the shoulder – they should not cause you any pain, especially sharp pain. If you do feel any sharp pain during the exercise, stop and rest, and start again with a lighter load/weight. Before you start, make sure that you warm up first.

Warm up by doing brisk walk or jog on the spot for about 5 minutes until you find that your heart rate has increased. Then stretch your shoulders and arms, and do gentle pendulum exercises at the shoulder (to do this, gently bend over with a chair or table, and gently using body movement, allow your hand and shoulder to make an “O”. Keep your shoulder and hand muscles relaxed and perform the exercises slowly for about 5-10 minutes count.

For the exercises below, repeat them each about 5-10 minutes each and with increasing load with each passing week. Start light (about 1-2 ounces) and gradually move up to 2, 4, 6 etc. After each sessions, put a cold/ice pack on your shoulder for about 10 minutes.

Make sure that the ice pack is wrapped in towel. If you think you have sustained a rotator cuff/shoulder injury but you’re unable to receive physiotherapy treatment, you can consider Steve’s rotator cuff therapy exercises that he used to overcome his rotator cuff injury.

If you do all four rotator cuff exercises daily, your rotator cuff muscles will become stronger, and you will prevent further rotator cuff injuries and increase your shoulder strength.

Rotator Cuff Exercise #1

Lie flat on your stomach on a table or a bed. Put the arm that you want to strengthen on the outside, and put your arm at shoulder level with your elbow bent at 90° degrees and your hand down. Keeping your elbow bent, slowly raise your hand/wrist until your hand becomes level with your shoulder. Repeat by lowering your hand again. Do for 5 minutes, and add a load/weight if it’s too easy for you. Repeat with your right arm.

Rotator Cuff Exercise #2

Lie on your side with a rolled up towel/small pillow under the top armpit. The bottom hand should be comfortably rested on the surface, at your side with elbow bent 90° degrees. The hand on top – roll the shoulder out and raise the forearm till it’s pointing upwards (similar to a backhand swing in tennis). Lower your arm gently. Repeat for 5 minutes, then do this exercise with the other hand. Add resistance if necessary.

Rotator Cuff Exercise #3

This exercise is the exact opposite to exercise #2. Lie on your right and bend your right elbow to 90° degrees. Then slowly roll your right forearm in at the shoulder, and your forearm should be able to reach your left chest (like a forehand swing in tennis). Then lower the forearm slowly. Repeat for 5 minutes, then continue with the other hand. Add weights if necessary.

Rotator Cuff Exercise #4

Standing upright, lift up both shoulder to about 90° degrees in front of you, and repeat for five minutes or until tired. You can also use a weight if it’s too easy for you. Some variations to this is that instead of lifting your hands 90° degrees in front, you can lift your hands 90° degrees to the side, at a horizontal angle etc. There should not be any pain.

If you think you have sustained a rotator cuff/shoulder injury but you’re unable to receive physiotherapy treatment, you can consider Steve’s rotator cuff therapy exercises that he used to overcome his rotator cuff injury.

Back to Top

Our Physio & Rehab Expertise

Specialist Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.

Areas of specialization

  • physiotherapy: back and neck (spine), sports, shoulder, hip, knee, ankle
  • hand therapy: forearm, wrist, hand and fingers
  • podiatrist: leg, calf, ankle, foot and toes
  • read more on our specializations here

All our therapists are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCM). See our entire team here by location and specialization.

Initially, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover. They then provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

To call for inquiries or appointments, please contact us at:

SMS/Call/Whatsapp: 96402670

Email: ask@specialistrehabgroup.com

Where to next?

  1. Make A Physiotherapy, Hand Therapy or Deep Tissue Release Singapore Appointment
  2. Arrange A CallBack or Make An E-Enquiry Here
  3. See the list of physiotherapy conditions we treat 
  4. See the list of orthopedic surgeons we serve in Singapore
  5. Return to Urbanrehab's Physiotherapy, Hand Therapy and Sports Massage Singapore Home Page from our rotator cuff exercises page

Tell A Friend About Us

We appreciate you as a patient and want you to know that the #1 way we grow as a clinic is through word of mouth referrals from valued patients like yourself.

We do not rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients.

When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic.

Thank you so much, and stay healthy!

SPECIALIST REHAB APPOINTMENTS & ENQUIRIES
Please Call/SMS/WhatsApp to
xx, thanks!

Disclaimer
We are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists, podiatrists, chiropractors, sports massage therapists, clinical pilates practitioners and TCM physicians practicing in our scope of rehabilitation and its areas of specializations. As listed in our website are the list of services we provide our clients as referred by their medical doctors or by self referrals/word of mouth.

The range of rehabilitation results vary from patients to patients, depending on a variety of factors and reasons such as severity of condition, genetics, gender and age. However, we will still deliver the best evidence-based-practice of physiotherapy, hand therapy, TCM, sports training and deep tissue release therapy that we can deliver.

The information available on this site is for educational purposes only, if you need a full professional advise on physiotherapy, hand therapy and occupational therapy, please schedule an appointment with us by contacting our staff by Call/SMS/WhatsApp at xx, thanks!

Connect

SMS/WhatsApp/Call

xx

You can also text or WhatsApp and we will call you back too =)

EMAIL US

ask@specialistrehabgroup.com

Physio, Rehab &  Insurance

Your physio, hand therapy and rehab with us may be covered under your medical insurance or cashless - find out more here.

OUR SERVICES

Acupuncture TCM
Balance Physiotherapy
Biomechanics Physiotherapy
Chest Physiotherapy
Clinical Massage Physiotherapy
Clinical Pilates
Cold Therapy Physio
Complementary Physiotherapy
Cupping TCM
Deep Tissue Massage
Desensitisation Physiotherapy
Electrotherapy Physio
Ergonomics Physiotherapy
Exercise Physiotherapy
Gua Sha TCM
Falls Prevention Physiotherapy
Hand Physiotherapy
Heat Physiotherapy
Home Physiotherapy
Ice Physiotherapy
Interferential Physiotherapy
Manipulation Physiotherapy
Muscle Stimulation Physio
Musician Physiotherapy
Stroke/Neuro Physiotherapy
Orthopedic Physiotherapy
Hand Splinting Physiotherapy
Pain Management TCM
Pain Relief Physiotherapy
Post Amputee Physiotherapy
Post Surgery Physiotherapy
Postural Physiotherapy
Re-Education Physiotherapy
Physiotherapy Singapore
Relaxation Physiotherapy
Sonophoresis Physiotherapy
Splinting Physiotherapy
Sports Physiotherapy Massage
Physiotherapy Stress Relief
Swelling Physiotherapy
TENS Physiotherapy
Tension Headaches Physiotherapy
Thermal Physiotherapy
Traction Back Physiotherapy
Trigger Point Physiotherapy
Ultrasound Physiotherapy
Wax Heat Physiotherapy

Testimonials

Finally I know what I have, my pain decreased and now I'm back to work!

Derrick
Regional Sales Manager

OMG. The pain levels in my hands have dropped dramatically, about 60-70%

Deepak
Banker

Read more testimonials