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Rotator Cuff Tear/Injury

Rotator cuff tears (partial/full) affect shoulder-stabilizing muscles, common in athletes and over-40s. Causes: overuse, trauma. Symptoms: pain on lifting, night pain, weakness. Untreated, risks chronic instability.

Home Exercise Protocol

  • Week 1-2:

  • Pendulum Swing (2 sets, 30 sec): Swing arm gently, hanging.

  • Isometric Rotation (3 sets, 10 sec): Press hand against wall, elbow 90°.

  • NovaWell Hack: “Titan Tuck” (2 sets, 10 reps): Press arm inward with towel under armpit.

  • Week 3-4:

  • Band External Rotation (3 sets, 12 reps): Pull band outward.

  • Wall Push (2 sets, 10 reps): Push gently into wall, arm straight.

  • NovaWell Hack: “Forge Flick” (2 sets, 10 reps): Pulse dumbbell up 2 inches at 45°.

Objective: Ease pain, rebuild strength, prevent re-injury

Equipment: Resistance band, 1-3 lb dumbbell

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