The rotator cuff is a group of four muscles and tendons that stabilize and move the shoulder joint. An injury — a strain or tear — can come from a fall onto an outstretched arm, lifting something heavy, or repetitive overhead motion in sports like swimming or throwing.
Recognizing it
Pain, weakness, and tenderness in the shoulder, often worse overhead, with some loss of movement. Minor tears often heal with rest and rehab; larger tears may need imaging (ultrasound or MRI) and sometimes surgical repair.
Rehab progression
- Stage 1 — Gentle motion: wand-assisted stretches (using a stick to gently raise the arm) restore range without straining the healing tendon.
- Stage 2 — Scapular control: shoulder blade squeezes and shrugs rebuild the foundation the rotator cuff works from — see our scapular stabilization guide.
- Stage 3 — Targeted strength: resistance band work in internal and external rotation, then light weighted lifts (front raises, lateral raises) as pain allows.
In throwing sports, tolerance to throwing must be rebuilt gradually — gentle tossing first, harder throwing later. You’re generally ready to return when strength and range match the uninjured side and overhead motion is pain-free.
Rotator cuff injury Rehabilitation
This page is educational and general in nature and does not replace an individualized evaluation — see our medical disclaimer.