7 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

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.

Watch a video of the Bird Dog exercise:

2 – Shoulder Taps

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

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.

Watch a Video of the Kettlebell Slingshot below:

4 – 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.

Watch a Video of the Kettlebell Single Leg Deadlift below:

5 – Kettlebell Lying 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.

6 – Kettlebell Halo

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.

Watch a Video of the Halo below:

7 – Kettlebell Swing

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.

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.

Lori
17 January 2021
Thank you for the exercises! What amount of weight do you recommend for the kettlebell? (Female, 53, shoulder injured 30+ years ago, no surgery.)
1. Greg Brookes
  18 January 2021
  You can try an 8kg Lori
Joe
2 May 2019
Suggested set/ reps for these exercises?
Louise
30 December 2018
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.
1. Greg Brookes
  31 December 2018
  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.
Randy Bubb
20 December 2018
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.
Stephen
6 August 2018
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?
1. Greg Brookes
  7 August 2018
  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.
paul
1 May 2018
Thank you. Solid form on all your movements. Excellent.
Heinrich Henke
4 February 2017
Hi, Perfect for my Shoulder Patients!
Cheers,
Heinrich
Carolyn
18 July 2016
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. 🙂
Scott
16 July 2016
Could not find a video of the lying chest press
1. Greg Brookes
  17 July 2016
  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.