Published October 31, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
Exercises after rotator cuff repair: a stage-by-stage home guide
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Rotator cuff repair is an operation to reattach a torn rotator cuff tendon to the bone at the top of the arm. The repaired tendon takes months to heal, so the arm is protected in a sling at first.
Rehab is a balance. Moving the shoulder too hard or too soon can make the repair fail, but leaving it still for too long can make it stiff. That is why exercises are added in stages.
Most people need to keep up their exercises for several months. Movement and strength often keep improving for up to a year or more.
Stage 1: Protect the repair
Keep the shoulder from getting stiff with gentle, assisted movement, while the arm muscles stay relaxed and the repair is protected.
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Scapular Squeezes & Posture Correction
Gently set your shoulder blade back and down without slouching. Keep the movement small.
Typical dose: Hold 5 seconds, then relax, 5–10 times, 3–4 times a day2
-
Pendulum Exercise (Codman)
Lean on a worktop and let the arm hang. Rock your body so the arm swings without using its own muscles. Only do these if your team has included them.
Typical dose: 5–10 gentle swings forward and back, side to side and in circles, 3–4 times a day, as pain allows2,7
-
Table Slide (Shoulder Flexion)
Use a cloth under your hand and let your good arm help. Some teams start these straight away and others wait 3–6 weeks, depending on the tear size.
Typical dose: 5–10 slides, 3–4 times a day, as far as is comfortable2,5
-
Shoulder Wand (Cane) Exercises
Lying down, use the good arm and a stick to lift the operated arm. One NHS program starts at a small angle and aims for shoulder height by 5–6 weeks. Do not push the turning-out movement in the first 2 weeks, or at all if your team says so.
Typical dose: Short sessions of 5–10 minutes, 4 times a day, as your physical therapist shows you3,7
- The sling is usually worn day and night for 3 to 6 weeks, depending on the size of the repair. Take it off only for exercises and washing unless told otherwise.4,5,7
- Do short sessions often rather than one long one. Mild aching or stretching is normal, but intense pain lasting more than about 30 minutes means you should exercise more gently or less often.3,4
- Avoid lying on the operated side for 6 weeks.4
- Do not drive while you are wearing the sling.4
Stage 2: Start moving the arm yourself
Move from assisted to active movement and start very gentle muscle work.
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Shoulder Wall Slide
In one NHS program, wall slides start at about 6 weeks for small and moderate tears and about 12 weeks for large or massive tears. Slide only as high as is comfortable.
Typical dose: 5–10 repetitions, little and often5
-
Shoulder Isometric Exercises
Push your hand gently inward or outward against a wall or a stick without the arm moving. Start only when your physical therapist adds them.
Typical dose: Push at about 30% effort (3 out of 10), hold 10 seconds, 10 times, slowly building toward 30 repetitions3
- Active exercises without help from your therapist usually start after about 4 to 6 weeks.1
- Timing matters. Exercising too early risks the repair failing, and starting too late risks stiffness. Only start this stage when advised, which may not be until 6 weeks or later.4,6
- Avoid lifting any weight with the operated arm for 8 to 12 weeks.4
Stage 3: Rebuild strength
Gradually strengthen the rotator cuff for daily tasks, work and sport.
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Resistance Band External Rotation
Keep your elbow at your side, bent to 90 degrees. NHS programs add light bands only in the later stages.
Typical dose: Start with the lightest band at low effort, 5–10 slow repetitions, and build up as your physical therapist advises3,5
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). The exercises on this page with typical starting amounts, boxes for your surgical team or physical therapist to write your plan, and a 6-week tracker. Only do what your team has cleared.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| How long the sling stays on | Usually 3 to 6 weeks, longer for large or massive repairs or fragile tissue.4,5,7 |
| Movement milestones | In one NHS program for keyhole repairs, full movement with help is expected by about 6 weeks and full active movement by about 12 weeks. Open repairs take longer.2 |
| When strengthening starts | Physical therapists usually begin strengthening at 8 to 12 weeks, with more focus on strength after 12 weeks.1,4 |
| Driving and work | You cannot drive in a sling. Driving is usually possible at 6 to 12 weeks. Manual workers may need up to 3 months off.4 |
| Full recovery | Most people have useful movement and strength by 4 to 6 months. The shoulder is often near normal by 9 to 12 months and can keep improving for up to 18 months.1,4 |
What to avoid or change for now
- Taking the sling off for good before your team says so
- Leaning on or pushing up through the operated arm, for example to get out of a chair or bed
- Lifting anything with the operated arm in the first 8–12 weeks
- Adding exercises your team has not given you, or moving on to the next stage early
- Forcing stretches or pushing into pain that lasts more than about 30 minutes
When to get help
- The wound becomes red, sore or more painful, or leaks fluid or pus2,3
- A high temperature or feeling generally unwell (contact your team or doctor urgently, as this can be infection)3
- New numbness or weakness in the arm, or numbness that does not go away after the nerve block should have worn off2
- A sudden change in what the shoulder can do, such as a sudden loss of movement or strength or new severe pain, for example after a fall, a jerk or a pop (the tendon can re-tear)4,6
- Throbbing pain and swelling in a calf, thigh or arm, with red or darkened skin (possible blood clot: get urgent medical advice)8
- Chest pain or sudden shortness of breath (call 911)8
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: After shoulder replacement, After ACL reconstruction, After an ankle fracture, or see all conditions.
Need a physio or physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
How long do I wear a sling after rotator cuff repair?
Usually 3 to 6 weeks, day and night. Larger repairs often need the longer end, so follow your surgeon’s advice.
When can I start strengthening after rotator cuff surgery?
Physical therapists usually start strengthening at about 8 to 12 weeks, with more focus on strength after 12 weeks. Heavier lifting usually waits 4 to 6 months.
Is it normal for the exercises to hurt?
Some aching or stretching is normal. Intense pain that lasts more than about 30 minutes means you should do the exercises more gently or less often.
When can I drive after rotator cuff repair?
Not while you are wearing the sling. Most people can drive at 6 to 12 weeks, once they can safely control the car.
How long does it take to recover from rotator cuff repair?
Most people have useful movement and strength by 4 to 6 months. Full recovery can take 9 to 12 months or longer.
Can I sleep on my operated shoulder?
Avoid lying on the operated side for the first 6 weeks, and keep the sling on at night until your team says otherwise.
Sources
- AAOS OrthoInfo: Rotator Cuff Tears: Surgical Treatment Options
- James Paget University Hospitals NHS Foundation Trust: Rotator cuff repair (patient leaflet)
- University Hospital Southampton NHS Foundation Trust: Rotator cuff repair exercises
- Royal Berkshire NHS Foundation Trust: Rotator cuff repair
- Royal Berkshire NHS Foundation Trust: Rotator cuff repair: advice and exercises
- Leeds Teaching Hospitals NHS Trust: Rotator cuff repair (patient information)
- Oxford University Hospitals NHS Foundation Trust: Rotator cuff repair (physiotherapy guidance)
- NHS (nhs.uk): Deep vein thrombosis (DVT)
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
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