Rotator Cuff Injury Recovery Guide

#1. Self Massage

  • Warm the shoulder first with the foam roller over the bigger muscles
  • From there, lay on your side with arm above your head and roll over.
  • This will be tender but beneficial, take your time, patience is key!

#2. Mobilisation

  • Place a tennis ball just above your arm pit crease near your shoulder blade
  • Lie on your side with your arm in front of you, aim to raise arm across your body 10 times
  • This will be tough so build your reps up slowly

#3. Stretching

  • This stretch will be to increase the range in the external rotators
  • Lie on your back with your elbow flat on the floor, push your hand towards the floor, palm up!
  • Hold the stretch for 30 seconds before trying to go a little further, repeat 4 times

#4. Kinesiology Taping

  • Cut a Y strip and anchor on your upper arm, flex and horizontally adduct the shoulder and apply tail with 0% stretch
  • With the second tail, extend and abduct the shoulder and apply with 0% stretch across the front of the shoulder
  • Using a second Y strip, anchor on front of shoulder, place arm behind back and run tails with 25% stretch above and below spine of scapula

#5. Strengthening

  • Using a stretch band allows for resistance along with instability, which is perfect to strengthen the rotator cuffs.
  • Tie your stretch band to a door handle and stand side on
  • Keep your elbow close to your body and stretch band away from the door, aim to build to 4 sets of 12 reps.

#6. Return to Sport

  • Once you are feeling stronger, double check with a medical professional and you will be ready to get back to sport.  
Remember, if problems persist please seek help from a medical professional. If you have any questions regards injuries please feel free to email us on: and we will be able to help where we can!