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12 best rotator cuff exercises and stretches for pain relief

Learn how to ease shoulder pain with simple, at-home rotator cuff exercises and stretches from our physical therapists.

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Last Updated: May 7, 2025
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Table of Contents

1. Wall slides

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2. Resisted shoulder external rotation

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3. Scapular squeeze

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4. Shoulder rows

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5. Open book rotations

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6. Banded rotation pull aparts

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7. Chin tucks

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8. Wall push-ups

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9. Doorway stretch

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10. Bear crawl holds

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11. Side lying arm rotation

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12. Straight arm pulldowns

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Table of Contents
1. Wall slides
2. Resisted shoulder external rotation
3. Scapular squeeze
4. Shoulder rows
5. Open book rotations
6. Banded rotation pull aparts
7. Chin tucks
8. Wall push-ups
9. Doorway stretch
10. Bear crawl holds
11. Side lying arm rotation
12. Straight arm pulldowns
Benefits of rotator cuff exercises 
How Hinge Health can help you
References 

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