A shoulder tear, whether it affects the rotator cuff or other muscles and tendons around the joint, can be painful and limiting. Daily activities like lifting, reaching, or even sleeping can become challenging. While recovery takes time, staying active and exercising in a safe, controlled manner can help restore strength, mobility, and overall function. With the right approach, working out after a shoulder tear can support healing and reduce the risk of future injuries.
Understanding Shoulder Tears and Recovery
A shoulder tear occurs when one of the muscles or tendons around the shoulder joint is partially or fully torn. Symptoms often include pain, weakness, limited range of motion, and sometimes swelling or clicking. Recovery time depends on the severity of the tear, whether surgery is required, and the individual’s overall health. During recovery, it’s essential to avoid movements that aggravate the shoulder while gradually building strength and mobility.
The Importance of Exercise After a Shoulder Tear
While rest is critical immediately after a shoulder injury, prolonged inactivity can lead to muscle weakness, stiffness, and reduced joint stability. A structured exercise routine, guided by a healthcare professional or physical therapist, helps:
- Restore range of motion
- Strengthen supporting muscles
- Improve posture and shoulder stability
- Reduce pain and inflammation
- Prevent future injuries
Types of Exercises for Shoulder Tear Recovery
- Range of Motion Exercises – Early in recovery, gentle movements help maintain flexibility and prevent stiffness. Pendulum swings, wall slides, and assisted arm raises allow the shoulder to move without excessive strain. These exercises are usually done in a pain-free range and gradually increase in intensity as healing progresses.
- Strengthening Exercises – Once cleared by a healthcare professional, targeted strengthening exercises help rebuild shoulder muscles. Resistance bands, light dumbbells, and bodyweight exercises such as scapular squeezes or external rotations are commonly recommended. These exercises focus on the rotator cuff, deltoids, and upper back muscles to improve stability and prevent reinjury.
- Flexibility and Stretching – Stretching helps restore normal movement patterns and reduces tension in the shoulder, neck, and upper back. Gentle stretches for the chest, shoulders, and scapula support long-term mobility.
Tips for Safe Workouts After a Shoulder Tear
- Listen to your body: Pain is a signal to stop or adjust the exercise. Mild discomfort is normal, but sharp pain should be avoided.
- Warm up properly: Light movements and gentle stretching before workouts increase blood flow and reduce injury risk.
- Gradual progression: Start with low resistance and short sessions, gradually increasing intensity and duration as strength improves.
- Seek professional guidance: Physical therapists can design personalized routines tailored to the severity of the tear and recovery stage.
- Include rest and recovery: Shoulder muscles need time to repair between workouts, so avoid overworking the joint.
Conclusion
Working out after a shoulder tear requires patience, care, and consistency. By focusing on gentle range-of-motion exercises, gradually building strength, and maintaining flexibility, individuals can restore shoulder function and reduce the risk of future injuries. With professional guidance, safe techniques, and a gradual approach, exercise can play a key role in recovery, helping people regain mobility, strength, and confidence in their shoulder.