10/28/2026
💪 Rotator Cuff Prehab / Rehab Staples
Random fact: I tore my RC during college gymnastics and had surgery (along with a labral reconstruction).
I wish I would have been offered physical therapy instead of surgery, as I ended up needed 2 more shoulder surgeries because the underlying weakness and instability were never addressed!!!!
I think it’s important to note that most partial tears can completely heal by themselves (with time!) which is why PT should always be the first treatment option for rotator cuff & pretty much all shoulder injuries!!!!!
❇️ a majority of non-traumatic rotator cuff injuries occur from a chronic weakness due to positioning of the shoulder joint.
A weak tendon will always be at risk for an injury, so it’s best to make sure the tendon is always strong enough to handle all the demands placed upon it- and also mobile enough to move efficiently & not overcompensate.
Here are some exercises that strengthen the post cuff (most commonly injured), mid/low trap, post delt & includes a good amount of closed chain exercises to improve proprioception/ stability, postural strength and reduce any compression or irritation to the front part of the joint which often contributes to rotator cuff issues!
1️⃣ Tall Kneeling RC Biased Press
2️⃣ Punch + Roll + Punch + Corkscrew
3️⃣ Banded RC Wall Walks
4️⃣ Quadruped I Y T
5️⃣ Face Pulls
❤️Like, comment, save & share with someone who has shoulder pain!
