Rotator Cuff Recovery Workout

Shoulder injuries can be frustrating and limiting, affecting everything from daily activities to athletic performance. Whether you’re recovering from an injury or experiencing chronic shoulder pain, targeted exercises can help restore mobility and strength.

With 33 years of experience in injury recovery and pain management, Elite Personal Trainer Katie Salerno has designed a workout specifically for those dealing with shoulder issues. This program focuses on improving strength, enhancing range of motion, and reducing pain while ensuring safe and effective movement patterns.

Benefits of This Workout

1. Safety First: These exercises are best performed under the guidance of a trained rehabilitation specialist to ensure proper form and effectiveness.
2. Progressive Approach: Start slow and controlled. If the pain is severe, begin without weights and gradually add light resistance as you grow stronger.
3. Rotator Cuff Focus: This workout targets the muscles and tendons of the rotator cuff, helping to relieve pain, improve mobility, and restore shoulder function.

Workout Plan: For optimal results, perform this routine 2-3 times per week, completing 3 sets of 10-15 repetitions per exercise, or until shoulder muscles become fatigued.

The Rotator Cuff Recovery Workout

1. Boosts Metabolism: Engaging multiple muscle groups burns more calories during and after your workout.
2. Enhances Muscle Balance: Working different muscle groups ensures balanced strength and reduces the risk of injury.
3. Improves Coordination: Complex movements challenge your brain and body, enhancing motor skills.
4. Builds Core Stability: Many of these exercises engage your core, improving overall stability and reducing back pain.

1. Total Body Shoulder Warmup

• A dynamic warm-up to increase blood flow and prepare your shoulders for movement.
• 20 reps

2. Plank Hold

• Engages the core and stabilizes the shoulders, helping to improve endurance and posture.
• Hold 30-60 seconds

3. Stability Ball Balance (Y’s, T’s & A’s)

• Strengthens the posterior shoulder muscles, enhancing scapular stability and rotator cuff function.
• 12 reps of each

4. Dumbbell Shoulder Circles

• Improves mobility and reduces stiffness by promoting smooth, controlled movement in the shoulder joint.
• 15 reps

5. Lateral Lifts

• Builds strength in the deltoid and rotator cuff muscles to support overhead movements.
• 15 reps

6. Cable/Band Rows

• Targets the upper back and rear shoulder muscles, promoting better posture and shoulder alignment.
• 15 reps

7. Vertical Roller Floor Stretch

• A deep stretch to improve flexibility and relieve tension in the shoulders and upper back.
• Hold for 1-3 minutes

Final Tips for Success

• Listen to Your Body: If you feel sharp pain, stop the exercise immediately and consult a professional.
• Consistency is Key: Recovery takes time. Stick with the program and track your progress.
• Modify as Needed: Start with light resistance or no weight at all and gradually build as your strength improves.

Get Expert Guidance

By incorporating this workout into your routine, you’ll be taking proactive steps toward stronger, healthier shoulders. Give it a try, and let your recovery journey begin! If you have questions about this workout or want personalized guidance, our certified Personal Trainers at ClubSport are here to help. Whether you’re a beginner or an experienced athlete, a trainer can customize a program to meet your goals and ensure proper form and technique.

Contact ClubSport today to schedule a consultation or training session with one of our expert Personal Trainers. Let us help you take your fitness journey to the next level!

---