Degenerative Rotator Cuff Tear

Degenerative Rotator Cuff Tear Advanced Exercise Programme

Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.

Pain should not exceed 4/10 whilst completing this exercise programme.

Perform this exercise for 5 mins or until tired

1. Deltoid programme stage 1

  • Sit or stand.
  • Raise your weak arm to 180 degrees pointing towards the sky, holding a small weight.
  • Gently move your arm forwards and backwards in a smooth arc, increasing the size of the arc and/or weight as you feel you are able.
Perform this exercise for 5 mins or until tired

2. Deltoid programme stage 2

  • Sit or stand.
  • Raise your weak arm to 180 degrees pointing towards the sky, holding a small weight Remove your stronger arm that was being used to assist keeping your weak arm in place.
  • Gently move your arm in a small circular motion, increasing the size of the circle and/or weight as you feel you are able.
Perform this exercise for 5 mins or until tired

Perform this exercise for 5 mins or until tired

  • Sit or stand holding a small weight in your hand.
  • Punch towards the sky with your injured arm.
  • Use your non-injured arm to assist if needed.
  • Increase the weight as able.

We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.

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More Plans

Early Exercise plan

This initial programme focuses on early, gentle mobilisation of the shoulder and neck. The aim is to promote normal movement of the shoulder and begin some low-level isometric (static) muscle contractions. 

No pain
  • 0
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 910
Safe to exercise
Worst pain imaginable
View Exercise Plan
Intermediate Exercise plan

Once your pain has settled to more manageable levels, you can progress to more challenging exercises that aim to strengthen the muscles around your shoulders, upper-mid back and neck. These may be performed once daily, or every other day, like you would if you were going to a gym or health club.  

No pain
  • 0
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 910
Safe to exercise
Worst pain imaginable
View Exercise Plan