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7 Safe Shoulder Exercises For A Rotator Cuff Injury

by Greg Brookes

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safe shoulder exercises for a rotator cuff injury

If you have injured your shoulder or been diagnosed with a rotator cuff injury then this article is for you.

Bad shoulders generally don’t like exercise overhead or ones where the arm is rotated backwards (external rotation).

Today I’d like to outline my 7 favourite exercises that are usually safe for bad shoulders.

Important: Everyone is different and if you experience any pain during any of these exercises then please stop.


1 – Bird Dog

Bodyweight Bird Dog Exercise
Bodyweight Bird Dog Exercise

Most people can perform this exercise pain free even if they suffer from shoulder issues.

Starting on all fours with your weight over your arms helps push the arm back into the shoulder socket. Originally from our infant crawling position this is how we first learn to stabilise the shoulder joint.

This exercise also helps condition the core muscles and connect the shoulder to the opposite hip which is vital for pain free locomotion.

Related: 51 bodyweight exercises you can do anywhere

Watch a video of the Bird Dog exercise:


2 – Shoulder Taps

Shoulder Taps Exercise
Shoulder Taps Exercise

Again weight is over the arms but this time the load is increased by alternating between one arm and the other while maintaining a strong core.

A great exercise to condition the core muscles and also prepare you for proper push ups.

Watch a video of the Shoulder Taps exercise:


3 – Kettlebell Slingshot

kettlebell slingshot exercise
kettlebell slingshot exercise

I use the slingshot as a warm up exercise before most kettlebell workouts.

Moving the kettlebell around the body helps mobilise the shoulder joint, improve grip strength and also strengthen the shoulder stabilisers.

Related: Why I love Kettlebell Slingshots

Watch a Video of the Kettlebell Slingshot below:


4 – Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift
Kettlebell Single Leg Deadlift

An exercise that takes a lot of great coordination as well as core strength.

When performed correctly the shoulder talks to the opposite hip via the core muscles. You also condition the all important Glutes and Hamstrings with this exercise too.

Related: Single Leg Deadlift, Everything Your Need to Know

Watch a Video of the Kettlebell Single Leg Deadlift below:


5 – Kettlebell Lying Chest Press

Lying Kettlebell Chest Press
Lying Kettlebell Chest Press

Push ups or the bench press are not a great idea with a bad shoulder however you can still work on your chest by performing chest presses from the floor.

Performing this exercise from the floor prevents your arms going too far backwards and damaging the shoulder capsule. Great for stabilising the joint and working on the chest.

Related: 5 best kettlebell exercises for the chest


6 – Kettlebell Halo

kettlebell halo exercise
kettlebell halo exercise

My favourite shoulder girdle mobility exercise.

Depending on the condition of your shoulders this exercise may require only a very light kettlebell but working through the entire range will help open up the shoulders and pump nutrients into the joints.

Related: 9 shoulder mobility warm up exercises for shoulder injuries 

Watch a Video of the Halo below:


7 – Kettlebell Swing

Kettlebell Swing Two Hands
Kettlebell Swing Two Hands

Providing you do not swing higher than chest height then this exercise will enable you to still condition most muscles in the body including your cardio.

Start with two hands and then work up to one. As the kettlebell pulls your arm forwards your shoulder has to work hard to keep the arm in its socket so excellent for improving shoulder stabilisation.

Related: 4 steps to master the kettlebell swing for beginners

Watch a video of the One Handed Kettlebell Swing below:


Conclusions

The shoulder joint is a complicated joint that must be looked after especially following an injury.

Overhead exercises tend to aggravate shoulder injuries whereas the 7 above will help pump nutrients into the muscles and joints.

If you experience any pain during these exercises then please stop.

It is always better to do less more often than too much in one go.

I hope these exercises help and your shoulders are back to normal and pain-free soon.

Take care.

What Next? See 5 kettlebell exercises and 4 workouts you can use with bad shoulders

To see more posts about prehab/rehab workouts, go here.

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Reader Interactions

Comments

  1. Lori says

    January 17, 2021 at 4:45 pm

    Thank you for the exercises! What amount of weight do you recommend for the kettlebell? (Female, 53, shoulder injured 30+ years ago, no surgery.)

    Reply
    • Greg Brookes says

      January 18, 2021 at 9:37 am

      You can try an 8kg Lori

      Reply
  2. Joe says

    May 2, 2019 at 8:55 pm

    Suggested set/ reps for these exercises?

    Reply
  3. Louise says

    December 30, 2018 at 7:59 pm

    I have calcific tendonitis in my left shoulder, so painful, I had a steroid injection but don’t think I did enough strengthening exercises & the pain has come back after 3 months, I am getting one more injection and will have that 3 month window to strengthen it, otherwise I will have to have surgery which the Specialist says is a risk. I have joined David Lloyd’s so will be asking them for tailored exercises. Need all the advice I can get.

    Reply
    • Greg Brookes says

      December 31, 2018 at 4:50 pm

      Sorry to hear this Louise, it is always hard to comment or shoulders without assessing them because they are a very complicated joint. Basically keep all exercises below shoulder height because anything above will aggravate it. Work on your shoulder mobility, again go gentle above shoulder height. Tidy up your lifestyle and nutrition to nourish the joint.

      Reply
  4. Randy Bubb says

    December 20, 2018 at 5:02 pm

    About 2 years ago after the arthritis in my right shoulder made it difficult to do circuit training and weights, I switched over to your kettlebell programs. They have been great. I just had that shoulder replaced 14 weeks ago. I finished my physical therapy, and they couldn’t believe the progress I’ve made. I told them the whole time, between the kettlebells and yoga, that made the difference. My strength going into the surgery was better than most people, and my connective tissue being more flexible gave me a greater range of motion. I’m just getting back into both the yoga (still somewhat scaled) and LIGHT kettlebell workouts. Thanks for all the great routines.

    Reply
  5. Stephen says

    August 6, 2018 at 6:26 pm

    I have an inflamed clavicular/sternum joint. Still have full range of movement but it gets sore if I aggravate it. Really missing presses, snatches, getups etc. After six weeks rest it is much improved, but is there anything I can do to help it repair and get the swelling down?

    Reply
    • Greg Brookes says

      August 7, 2018 at 11:45 am

      Hi Stephen and sorry to hear about your shoulder. Rest is the best medicine as you know but you could also add in some gentle shoulder mobility exercises like these here to increase blood flow, also a good sports massage therapist is always worth it.

      Reply
  6. paul says

    May 1, 2018 at 12:58 pm

    Thank you. Solid form on all your movements. Excellent.

    Reply
  7. Heinrich Henke says

    February 4, 2017 at 10:08 am

    Hi, Perfect for my Shoulder Patients!
    Cheers,
    Heinrich

    Reply
  8. Carolyn says

    July 18, 2016 at 4:12 am

    Thanks so much for these routines, I will finally use my kettlebell. I have always been scared of damaging my shoulders as have had a few major tendon injuries already. I’m a squash player so these will help to keep the strength in my joints. 🙂

    Reply
  9. Scott says

    July 16, 2016 at 12:59 pm

    Could not find a video of the lying chest press

    Reply
    • Greg Brookes says

      July 17, 2016 at 8:39 pm

      Just imagine a bench press from the floor Scott. Just use one arm at a time. You can hold the kettlebell by the ball, handle or upside down for a real challenge.

      Reply

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Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. Greg lives in Oxford, in the UK, with his wife Lucy. Learn more...

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