The Fitness Pilates Blog

Fitness Pilates Rotator Cuff

Fitness Pilates Newsletter 16th March

Fitness Pilates for Long Term Health Conditions Workshop 20th March click here

Good Morning

Welcome to our educational series on common health conditions you may encounter in a typical Fitness Pilates class and thank you for all the feedback on this series.

Today we are talking Rotator Cuff

What is a Rotator Cuff Injury?

A rotator cuff injury refers to damage to one or more of the four muscles and tendons that stabilise the shoulder joint. The rotator cuff allows smooth shoulder movement and is essential for lifting, reaching, and rotating the arm.

Causes of a Rotator Cuff Injury

Rotator cuff injuries can be acute (sudden) or chronic (over time). Common causes include:
✅ Repetitive overhead movements – Common in athletes (e.g., swimmers, tennis players) and jobs requiring overhead work (painters, carpenters).

 ✅ Lifting heavy objects with poor form – Straining the shoulder tendons. 

✅ Age-related degeneration – Wear and tear over time, increasing the risk of tears. ✅ Poor posture – Forward-rounded shoulders place extra stress on the rotator cuff.

 ✅ Sudden trauma – Falling onto an outstretched arm or a direct shoulder impact.

Symptoms of a Rotator Cuff Injury
* Shoulder pain (especially when lifting the arm or lying on the affected side).
* Weakness in the arm, making lifting or rotating difficult.
* Limited range of motion (difficulty reaching behind the back or overhead).
* Clicking or popping sounds during movement.

Fitness Pilates Exercises for Rotator Cuff Recovery
Pilates can help restore shoulder mobility, improve posture, and strengthen supporting muscles.

✅ Best Fitness Pilates Exercises for Rotator Cuff Injuries
1. Shoulder Blade Squeeze (Scapular Retraction)
* Sit or stand tall, gently squeeze shoulder blades together.
* Hold for 5 seconds, then release.
* Strengthens postural muscles and stabilises the shoulders.

2. Wall Slides (Scapular Mobility)
* Stand with your back against a wall, arms in a “goalpost” position.
* Slowly slide your arms up and down, keeping contact with the wall.
* Improves mobility and posture.

3. External Rotation with Light Resistance
* Sit or stand tall, elbows bent at 90 degrees, holding a resistance band.
* Keep elbows close to your sides and slowly rotate the forearms outward.
* Strengthens the rotator cuff without strain.

4. Arm Openings (Thoracic Mobility)
* Lie on your side with knees bent and arms extended forward.
* Slowly open the top arm, rotating the upper body while keeping hips stacked.
* Improves shoulder mobility and spinal rotation.

5. Pilates Swimming (Modified)
* Lie on your stomach, keeping arms by your side instead of extended forward.
* Lift and lower opposite arm and leg gently.
* Strengthens the shoulders, back, and core while avoiding excessive strain.

6. Isometric Shoulder Hold
* Stand with elbows bent at 90 degrees, lightly pressing hands against a wall or resistance band.
* Hold for 10 seconds, then release.
* Builds rotator cuff endurance without aggravating pain.

Fitness Pilates Exercises to Avoid with a Rotator Cuff Injury
Some movements increase strain on the rotator cuff and should be avoided until fully recovered:

❌ Overhead weightlifting – Shoulder presses, lat pulldowns, or any Pilates exercise requiring arms above head. 

❌ Planks & weight-bearing arm exercises – Full planks, push-ups, or side planks put excess load on the injured shoulder. 

❌ Fast or jerky arm movements – Avoid uncontrolled movements like arm circles or pulses. 

❌ Heavy resistance band exercises – High resistance can strain the rotator cuff further. 

❌ Deep internal rotation movements – Exercises where the arm is forced across the body under resistance (e.g., deep shoulder stretches).

Final Tips for Rotator Cuff Recovery
* Start with gentle mobility work before progressing to strength exercises.
* Avoid aggravating movements and listen to pain signals—stop if discomfort worsens.
* Strengthen surrounding muscles (scapular stabilisers, core, and back muscles) to support the shoulder.
* Use light resistance—focus on control, not intensity.

Is this helpful….email me and let me know.

What would you like me to cover next? I have had some great suggestions

Kelly and I have created a new Fitness Pilates Long Term Health Conditions Workshop which is launching on Thursday – Please join us live or get the full replay or get the recording

It’s exciting times for Fitness Pilates teachers as we have lots of new educational workshops including a workshop on managing health conditions in an FP class. I think this is key for business growth in 2025/2026.

HAPPY SUNDAY

Fitness Pilates for Long Term Health Conditions Workshop 20th March click here