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The 6 Best Exercises for Your Rotator Cuff
October 24, 2025
If shoulder pain and weakness is getting in the way of your day, your rotator cuff might be to blame.
This small but important group of muscles and tendons helps you lift, rotate and stabilize your arm. And when it’s weak or injured, you’ll notice in your everyday movements, like reaching for a high shelf, washing your hair, or even lying on that side at night.
Sean Cronan, PT, DPT, a board-certified orthopaedic physical therapist with Hartford HealthCare, shares a few simple exercises you can start today to ease rotator cuff pain and keep your shoulder strong.
What can hurt your rotator cuff?
Most rotator cuff injuries come from a mix of overuse and wear and tear over time.
“Your body is resilient, and it actually takes a lot of force to tear a healthy rotator cuff tendon,” says Cronan. “That type of injury usually happens during sports, accidents or major falls.”
Luckily, a few targeted exercises – done for 8 to 12 reps a few times a week – can go a long way in reducing rotator cuff pain, rebuilding strength and helping you avoid future injuries. Each exercise should be performed without pain!
> Related: Is Your Rotator Cuff Causing Your Shoulder Pain?
1. External rotation with resistance band
This simple move helps keep your shoulder joint stable and functioning properly.
“This simple move helps strengthen the muscles that keep your shoulder stable – especially your rotator cuff,” says Cronan.
How to do it: Grab a resistance band, tuck a towel between your elbow and torso to maintain good form, then slowly rotate your hand away from your body.
2. Internal rotation with resistance band
This exercise is the companion to the external rotation — together, they help create balanced shoulder strength.
“Balancing both internal and external rotation helps protect the shoulder from overuse injuries,” explains Cronan.
How to do it: Anchor the band at waist height. Pull your hand across your belly, keeping the towel tucked between your elbow and torso, like above.
> Related: 5 Reasons Your Shoulder Hurts at Night
3. Shoulder blade squeeze
This exercise improves posture and shoulder alignment by training the muscles that control your shoulder blades.
“Good shoulder blade control is key for posture and healthy shoulder movement,” says Cronan.
How to do it: Sit or stand tall. Gently squeeze your shoulder blades back and down, hold for a few seconds, then release.
4. Wall push-ups
Wall push-ups build are a great option for beginners or those recovering from pain.
“This move helps shoulder stability without putting too much stress on the joint,” says Cronan.
How to do it: Stand about a foot from the wall, hands at chest height. Lean in by bending your elbows, then push back to start. If using the wall becomes too easy, try using your countertop!
5. Arm raises
This move may sound simple, but its also very effective for building shoulder strength.
“It sounds simple, but controlled arm raises improve both strength and flexibility,” says Cronan.
How to do it: Stand tall. Lift both arms forward to shoulder height, then lower. Repeat out to the sides. Keep elbows straight and movements controlled.
6. Wall ball rolls
This move is perfect for easing stiffness or building control in the shoulder.
“Wall ball rolls are great for mobility and activating the rotator cuff in a safe, supported way,” Cronan recommends.
How to do it: Grab a ball and place it between your outstretched hand and the wall. Roll the ball up/down, then left/right to trace a ‘plus sign’.
> Related: What Different Types of Shoulder Pain Could Mean
When to see your doctor
Strong shoulders make everyday life easier – whether you’re reaching for your morning coffee or swinging a tennis racket.
Start slow, focus on good form and stick with it. But if shoulder pain sticks around?
“Don’t try to push through it,” says Cronan. “Come see us and we’ll figure out what’s causing it and create a plan to reduce pain, build strength and protect your shoulder for the long haul.”