
The shoulder is the most versatile joint of the human body and it has a greater range of motion than any other joint. The shoulder girdle is made of 3 bones (Scapula, clavicle and humerus), and 3 joints (glenohumeral, acromioclavicular and sternoclavicular), which also makes it one of the most complex joints in our body. The rotator cuff muscles bind our shoulder joint and provides stability. There are 4 tiny muscles, subscapularis, supraspinatus, infraspinatus and teres minor, together called the rotator cuff muscles. Injuries to rotator cuff muscles are common.
Injury to our rotator cuff can happen from activities that involve repetitive, excessive movements in sports like swimming, tennis, baseball, weightlifting, crossfit etc. However, it is not limited to do those who do sports. Shoulder injuries can happen during everyday activities like painting walls, doing laundry, hanging curtains, gardening, or carrying heavy backpacks/bags everyday to work/school. One of my past clients who was a chef, was suffering from shoulder pain caused from cooking with heavy pans every day.
The main symptom of an injury to the rotator cuff is shoulder pain, which can be acute or long dull pain. Pain is more intense in movements of the arm overhead. The arm and hand feel weak, pushing any object away from the body can also cause pain in the shoulder.
If there’s a partial to full tear in the tendon, surgical procedure may be used as a treatment followed by physiotherapy and rehabilitation. Most rotator cuff injuries where a full tear isn’t present can be treated by exercise and/or physical therapy. Guided rehabilitation exercise programs can strengthen the tendons, increase strength and stability of the rotator cuff and help to reduce pain.
Below are some Do's & Do not's if you are suffering from a rotator cuff injury:
DO use your unaffected arm to perform tasks.
DOÂ contact your physician if the pain keeps you awake at night.
DOÂ your exercises as instructed by your rehabilitation coach or physiotherapist.
DO NOTÂ use addictive pain medicine.
DO NOTÂ perform any overhead activity with your affected arm. Avoid any strenuous activity, sport or exercises while your shoulder is healing (Until your rehabilitation coach or physio clears you).Â
Here is an easy exercise to rehabilitate your rotator cuff, it's called the 'Band Pull Apart'

Stand up straight and hold an exercise band out in front of you at around chest height. Your hands should be shoulder width apart.
Then pull the band apart, squeezing your shoulder blades together (open up your chest) and breath out.
Then return to the starting position.
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