Are Push Ups Good For Rotator Cuff Injury?

Push-ups are generally not recommended for someone with a rotator cuff injury, especially in the early stages of recovery. They place significant pressure on the shoulder joint and rotator cuff muscles, potentially exacerbating the injury. However, modified or alternative exercises may benefit shoulder stability and strengthen the rotator cuff as you recover.

Why Push-Ups May Not Be Ideal for Rotator Cuff Injuries

1. High Shoulder Load – Push-ups place direct pressure on the shoulder joint, which can strain or irritate an injured rotator cuff.
2. Limited Control – Even with good form, push-ups can lead to further strain if the shoulder muscles are weak or inflamed from an injury.
3. Risk of Overstretching – The downward motion in a push-up can overstretch injured tendons, delaying recovery.
   

Recommended Exercises for Rotator Cuff Recovery

If you have a rotator cuff injury, it’s better to focus on exercises that promote healing and improve shoulder stability. Some effective alternatives include:

1. Pendulum Swings – Gently swing the arm while bent at the waist to maintain shoulder mobility without straining.
2. External Rotations – Using a resistance band or light weight, rotate your forearm outward to strengthen the rotator cuff.
3. Scapular Retractions – Perform shoulder blade squeezes to strengthen stabilizing muscles in the shoulder.
4. Isometric Holds – Lightly press your hand against a wall without moving the shoulder to activate the rotator cuff gently.
   

When Push-Ups May Be Safe

Once you’ve regained strength and stability in the rotator cuff through these lower-intensity exercises, modified push-ups (like wall or incline push-ups) may be introduced as part of a recovery plan.  Talk to a physical therapist or healthcare provider before reintroducing push-ups or any weight-bearing shoulder exercises after a rotator cuff injury.