The rotator cuff consists of four muscles that stabilize and move the shoulder. Injuries range from inflammation to partial or complete tears. Exercise approaches depend on injury severity. Gentle mobility maintains function while supporting healing. Aggressive stretching worsens rotator cuff injuries. The approach prioritizes gentle movement and gradual strengthening. Get your personalized routine: Start your 14-day free trial Gentle Shoulder Mobility Maintain movement without stressing injured tissues. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 52 Hug one arm across your body for a gentle stretch. Posterior Capsule Posterior tightness affects rotator cuff function. JME 55 Bring your hands together behind your back and extend for a shoulder stretch. JME 58 Hold onto your elbow behind your head for a gentle stretch. Scapular Control Shoulder blade stability supports rotator cuff function. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Thoracic Mobility Upper back mobility reduces shoulder compensation. JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. Neck Relief Shoulder injuries create neck tension. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest Recovery Guidelines Avoid overhead movements initially. Sleep positioning matters. Progress slowly. Pain is your guide. Professional diagnosis determines appropriate exercise selection and progression. Rotator Cuff Programming simplmobility provides shoulder-safe mobility routines. 2-3 minute sessions support recovery without reinjury. Start Your Free Trial