Shoulder Rotator Cuff Strain Injury – Side Plank on Hand

Lie down on your side, with your feet stacked on top of one another and your hand supporting your body weight. Keep your low back straight and butt tucked in and pull your inner core muscles inward below your belly button.

Lift your hip up off the ground and raise your top arm upwards pointing your hand to the top. Hold this for 10 seconds and then come back down to rest for 10 seconds. Repeat this for 10 repetitions in total doing 3 sets per day on each side.

This exercise will help you build more coordinated strength in your rotator cuff in conjunction with your shoulder blade or scapula muscles.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your shoulder, consult your local Physiotherapist before continuing.