Pilates Exercises for Rotator Cuff

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Pilates can be an excellent way to gently strengthen and stabilize the rotator cuff while improving shoulder mobility and posture. The rotator cuff consists of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) that stabilize and move the shoulder joint. When dealing with rotator cuff issues, it’s crucial to focus on controlled movements, scapular stability, and gradual strengthening.

Here are safe and effective Pilates exercises for rotator cuff rehabilitation and strengthening, ideally under the guidance of a qualified instructor or physical therapist:

✅ 1. Scapular Isolation (Protraction/Retraction)

Focus: Scapular control and awareness
Instructions:

  • Lie on your back or sit tall.

  • Reach one arm toward the ceiling (protract), then let the shoulder blade return down (retract).

  • Keep the arm straight, movement comes from the shoulder blade.

✅ 2. Wall Angels

Focus: Shoulder mobility and posture
Instructions:

  • Stand with back, head, and arms against a wall (or lie on the floor).

  • Raise arms up and down like a snow angel, keeping elbows and wrists close to the wall.

  • Avoid shrugging shoulders.

✅ 3. Pilates Arm Circles (Modified)

Focus: Shoulder mobility, rotator cuff control
Instructions:

  • Lie on your back, arms straight to the ceiling.

  • Slowly circle arms outward, down to the sides, and back up.

  • Keep shoulders grounded and neck relaxed.

✅ 4. Theraband External Rotations (Pilates Style)

Focus: Strengthening external rotators (infraspinatus, teres minor)
Instructions:

  • Sit or stand tall. Elbow bent at 90°, tucked to the side.

  • Using a resistance band, rotate the arm outward while keeping the elbow glued to your side.

  • Slowly return.

✅ 5. Breaststroke Prep (on Mat or Reformer)

Focus: Scapular stabilization and rotator cuff engagement
Instructions:

  • Lie prone, arms at sides, palms down.

  • Gently lift chest and arms off mat, squeezing shoulder blades together.

  • Avoid overextending the lower back.

✅ 6. Standing Arm Presses

Focus: Functional control, scapular stability
Instructions:

  • Stand with a small Pilates ball or towel between hands at chest level.

  • Gently press hands inward to activate shoulder and chest muscles.

  • Hold for a few seconds, release.

✅ 7. Pilates Reformer – Arm Work (Light Springs)

If you have access to a Reformer, these are great:

  • External and internal rotation with straps

  • Hug-a-tree

  • Salute

Always use light resistance to avoid overloading the rotator cuff.

🛑 Avoid or Modify If Painful

  • Overhead pressing or loading too early

  • Sudden jerky arm movements

  • Full planks if shoulder control is weak

General Tips

  • Always warm up and focus on scapular positioning.

  • Pain should not be sharp—discomfort is okay, pain is not.

  • Start with low resistance and high control.

  • Breathe and maintain neutral spine.

If you're recovering from an injury, it’s best to work in tandem with a physical therapist or a Pilates instructor experienced in injury recovery.


Here at JMP, our instructors work with a variety of limitations and ailments in the body and create personalized workouts to tend to each clients' needs. Clients come to us for a multitude of reasons, whether just starting their pilates career, getting back into it, or rehab from an injury. Many physical therapists have sent clients our way to work through injuries while strengthening the areas but also protecting them from injury in the future. 


Jupiter Massage and Pilates, LLC
561-529-2093
www.jupitermassageandpilates.com

125 W. Indiantown Road Suite#102 Jupiter, FL 33458 

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