Here are some exercises designed for a general rotator cuff tear. These are somewhat advanced exercises, so be aware, you should NOT have any pain while doing these exercises. If you have any pain with these exericses, avoid the exercise and contact your physical therapist or medical doctor. All rotator cuff exercises must begin with strengthening the scapula. If the scapular muscles are not strong, then the shoulder muscles and namely the rotator cuff will have to work even harder to compensate for the weakness.
Scap Squeezes to be performed throughout the day. 5x10. Either form will work. If you don't have a band, if you lie down on the floor facing down, you can perform the second version of this exercise.
Rows. A very important exercise to work the scapular stabilizers. Try to squeeze your shoulder blades together first prior to performing the row. This is called setting the scapula prior to performing the exercise. 3x15
Prone Y. This one may hurt, so be aware that you shouldn't have any pain. The goal with this exercise is to squeeze the shoulder blades together down your back. 3x10
Prone T: Here are two forms. One where you hold the position and one where you lift the arms up and down. For a hold, try to hold the position for 20-30 seconds. For repetitions, try to perform 3x15.
Also, there are two ways to do the exercise and it is recommended that you do both. Once with your thumbs pointed up toward the ceiling as seen in this first video. And once with your thumbs pointed down toward the ground as seen in the third video.
Wall angels. This exercise starts to incorporate range of motion of the shoulder while using scapular stability. Perform this exercise slowly and deliberately. 3x10
ER at 0. I prefer this to be eccentric in the early stages of treatment, but without showing you how to do this, it could get confusing. So as long as this doesn't cause you any pain, then it can be done this way. 3x10
ER at 90. Again, this should not cause you any pain. Try 3x10
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