Understanding the Rotator Cuff
The rotator cuff is a group of four muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis) that stabilize the shoulder joint. Tears range from small partial tears to complete full-thickness ruptures.
Phase 1: Pain Control and Protection (Weeks 0–4)
Pendulum exercises, passive range of motion, scapular stabilization, and rotator cuff isometrics performed below the pain threshold.
Phase 2: Strength Restoration (Weeks 4–12)
External rotation with resistance band, prone Y/T/W exercises, side-lying external rotation, and serratus anterior activation. Scapular control precedes rotator cuff loading.
Phase 3: Functional Overhead Training (Months 3–6)
Pressup progressions, cable press and pull, sport-specific overhead movements with progressive loading. Focus on maintaining optimal scapulohumeral rhythm throughout.