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How To Stop Torn Rotator Cuff Shoulder Pain- Rotator Cuff Treatments and Exercises

Updated on October 5, 2015
It is important to know that you must keep moving to keep your tissues from sticking together. It may feel like you should stop moving but that is incorrect. See your doctor to determine you next step. Bone disease and fractures have to be ruled out.
It is important to know that you must keep moving to keep your tissues from sticking together. It may feel like you should stop moving but that is incorrect. See your doctor to determine you next step. Bone disease and fractures have to be ruled out.

Shoulder Pain Treatment

Have you ever hurt your shoulder and though nothing of it, just to later realize you lost your range in movement? You can't reach behind your back or lift your arm without pain and the only way to be pain-free is just let it hang or put it in a slang.

This type of pain can be caused by several reasons; this is why you will have to visit your physician. Most believe this pain is caused by a tear or sprain in your shoulder muscle.

Rotator cuff is the grouping of tendons and muscles attached the bones of the shoulder joint to support shoulder movement. There are many reasons why we have shoulder pain, and a torn rotator cuff is one of them. You can hurt your shoulder joint when you least suspect it. It could be while exercising, playing with your children or any freak accident which can result in:

  • tendinitis (inflammation)
  • tear in tendon
  • frozen shoulder

You can even harm your rotator cuff to become damaged while sleeping. Your body weight can be a factor to causing your joints to pinch your nerves and can become very painful.

Causes of Rotator Cuff Damage

  • Work with arms over your head (painter).
  • Computer work or arms in one position for a long time.
  • tennis
  • swimming
  • sleeping on same shoulder, etc

Names for Rotator Cuff Injuries

  • Rotator Cuff Tendinitis
  • Rotator Cuff Injury
  • Swimmers Shoulder
  • Tennis Shoulder

Other Causes Of Shoulder Pain

There are several reasons for pain in your shoulder and poor posture and lock of movement are two that people overlook. If your in front of the computer with your head forward beyond your body, you are in the perfect position to have shoulder issues.

You are causing your nerve from your brain that goes down your neck trigger pain in your upper back and shoulder. Your posture is changing for the worse and more problems follow; such as frozen shoulder, back pain, neck pain and nerve damage causing numbness and tingling.

  • Arthritis/Bursitis In Shoulder
  • Broken Shoulder Bone
  • Dislocated Shoulder
  • Frozen Shoulder
  • Pericarditis

Shoulder Pain Relieving Exercises & Stretches

3 Rotator Cuff Exercise To Strengthen Shoulder

Your rotator cuff is easy to become torn and the only way to prevent this is by strengthening it with exercise. After the fact there are pain killers, operations and/or exercises to get you back in shape. However seek out a doctor for a proper plan of action.

The fact of the matter is if you are still using that arm the damage is not healing and of course not moving or working is not possible. Nevertheless if your shoulder is to heal it must rest and be treated before exercising and strengthen your shoulder.

Rotator Cuff Care Not Necessarily In This Order

  • anti-inflammatory(ibuprofen, naproxen)
  • ice packs 20 mins, 4x's a day
  • brace
  • doctor

You should see a doctor to make sure that is the issue. Some people are hurt worse than they think and need to get medicine or a shot in the joint. If you know this is a rotator cuff injury you should precede with care.

If you’re currently in a gym, a trainer can help you but indirectly. It's important that you ask your trainer “How can I strengthen my rotator cuff muscle?" The reason is the trainers are by law not allowed to treat any person or advise any solutions for pains or strains. They will recommend you see a doctor.

Shoulder Pain Reliever

Your doctor or pharmacist can advise you on what anti inflammatory is best to use.You cannot take just any pain reliever; it must be an anti inflammatory such as ibuprofen. Re Injury is what keeps your rotator cuff from healing. You will have to lower inflammation and secure your arm with a brace to allow it to rest from injury for as long as your doctor recommends.

Simple Exercise to Strengthen Your Shoulder and Stop the Pain

Have you ever played arm wrestling? Well this exercise is much like that except your arm is to be lying straight flush on the table instead of just your elbow.

  1. Lie in your bed or on floor on your side and support your arm on your body while you do the same exercise.
  2. You can then use a 3lb weight to do some weightlifting with that arm. You will notice that your shoulder will feel better as a result. You see the muscle that supports your rotator muscle needs some therapy to get back in shape to do the job correctly.
  3. You can do 3 reps of 10 to get started every day.

This exercise was a tremendous help to me and I hope you enjoy it and find it useful also. Be sure to check with your doctor to determine your cause of shoulder pain. If it is a torn tendon issue you may have to have surgery.


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    • profile image


      2 years ago

      " your arm on your side while doing the same exercise...". Can you clarify please? The "same exercise" as what? You mentioned something about arm wrestling but I can't figure out exactly what to do and I don't want to injure it more.

      Thanks a lot!! Great article.

    • Elearn4Life profile imageAUTHOR

      Darlene Matthews 

      5 years ago

      Thanks for this helpful information.

    • Elearn4Life profile imageAUTHOR

      Darlene Matthews 

      5 years ago

      Thank you Shawn P for your kind comment.

    • profile image

      Shawn peoples 

      5 years ago

      Very good article. Information very helpful and will be helpful to others. Keep up the excellent work. Very good research.

    • profile image


      6 years ago


      I really enjoyed your post! I bought a brace from that really seemed to help quite a bit when I was dealing with shoulder pain.

    • Elearn4Life profile imageAUTHOR

      Darlene Matthews 

      7 years ago

      Glad to be of timely assistance Neil. Thanks for commenting!

    • Nell Rose profile image

      Nell Rose 

      7 years ago from England

      Hi, this is so well timed! lol my brother has done his shoulder in and he wasn't sure exactly what was wrong! this is amazing, I am going to show him this tomorrow! thanks so much, great info, and rated up! cheers nell


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