Understanding Rotator Cuff-Related Shoulder Pain: Causes, Symptoms, and Simple Exercises

Shoulder pain is incredibly common, affecting people of all ages and lifestyles. One of the main culprits? The rotator cuff – a group of muscles and tendons that surround the shoulder joint, keeping it stable and allowing a wide range of motion. However, rotator cuff injuries or overuse can lead to pain, stiffness, and reduced mobility. Here’s everything you need to know about rotator cuff-related shoulder pain, plus some simple exercises to help relieve discomfort.

What is the Rotator Cuff and Why Does It Hurt?

The rotator cuff is made up of four muscles and their tendons. Together, they allow your shoulder to rotate, lift, and move freely. Activities that involve repetitive overhead motion (like painting, lifting, or certain sports) put stress on these muscles, potentially leading to conditions like rotator cuff tendinitis, impingement, or even a tear. Over time, these injuries can result in shoulder pain, stiffness, and limited movement.

Common Causes of Rotator Cuff Pain

Rotator cuff pain can develop from several causes:

1. Overuse and Repetitive Movements: Occupations or sports that involve repetitive lifting or overhead motions often lead to wear and tear in the shoulder.

2. Aging and Degeneration: As we age, tendons naturally weaken, which increases the risk of rotator cuff injuries.

3. Poor Posture: Slouching or forward head posture can put strain on shoulder muscles and affect how the rotator cuff functions.

4. Sudden Injury: A fall or heavy lifting can cause a rotator cuff tear, resulting in immediate pain and a decreased range of motion.

Recognising Symptoms of Rotator Cuff Pain

Rotator cuff-related pain often presents with these symptoms:

A dull ache deep within the shoulder, especially when lifting the arm.

Difficulty reaching or lifting objects overhead.

Weakness in the shoulder muscles, making it harder to carry items.

Pain at night, particularly when lying on the affected side. If you’re experiencing any of these symptoms, a physiotherapist can assess your shoulder and guide you on the best treatment approach.

Simple Exercises to Relieve Rotator Cuff Pain

If your shoulder pain isn’t too severe, there are a few gentle exercises you can try at home to strengthen the rotator cuff and improve flexibility. Always perform these exercises slowly and with control, and stop if you experience sharp pain.

1. Pendulum Stretch

Stand next to a table or chair, placing your unaffected arm on it for support.

Let the affected arm hang down and gently swing it in a circular motion – clockwise for 10-15 seconds, then counter clockwise.

Repeat for 3-5 sets. This exercise helps increase blood flow and loosens the shoulder joint.

2. Isometric External Rotation

Stand with your elbow bent at a 90-degree angle and place a rolled towel between your elbow and body.

Press the back of your hand against a wall, pushing gently without moving your arm.

Hold for 5-10 seconds, and repeat 5 times. This exercise activates the rotator cuff muscles without too much strain.

3. Scapular Squeezes

Stand or sit up straight and pull your shoulder blades together, squeezing them as if you’re trying to hold a pencil between them.

Hold for 5 seconds, then release. Repeat for 10-12 reps.

This exercise strengthens the muscles around the shoulder blade, providing better support for the rotator cuff.

4. Wall Slides

Stand facing a wall and place your hands flat against it at shoulder height.

Slowly slide your hands up the wall as high as you can, then slide them back down.

Repeat 10-15 times. Wall slides help improve shoulder mobility while gently activating the rotator cuff muscles.

5. External Rotation with Resistance Band

Secure a resistance band to a stable object at waist height.

Hold the other end in your hand, keeping your elbow close to your body, and slowly rotate your arm outward.

Return to the starting position and repeat 10-12 times for each arm. This is a great strengthening exercise for the rotator cuff.

When to Seek Professional Help for Shoulder Pain

While these exercises can help relieve mild shoulder pain, they may not be enough for severe or persistent issues. If you’re still experiencing shoulder pain after a few weeks, or if the pain worsens, consult a physiotherapist. A physio can assess your condition, provide targeted treatment, and guide you through specific exercises to strengthen the rotator cuff and avoid re-injury. In some cases, additional treatments like ultrasound, manual therapy, or dry needling may be recommended to support recovery.

How Physiotherapy Can Help with Rotator Cuff Pain

Physiotherapy is one of the most effective treatments for rotator cuff-related pain. A physiotherapist will assess the root cause of your pain and design a customised treatment plan, including strength and mobility exercises, manual therapy, and guidance on proper posture and ergonomics to prevent future injuries. By building strength and flexibility in the shoulder, physio can help you get back to daily activities pain-free and improve your overall quality of life.

If shoulder pain is holding you back, consider booking a physiotherapy session today. Don’t let rotator cuff pain keep you from enjoying the activities you love – with the right exercises and support, you can get back to feeling strong and comfortable!