i have had bad rotator cuffs and frozen shoulders in both shoulders. the docs had me do therapy/shoulder exercises for 6 months before i had surgery for the first one and all i did was therapy for the other with no mri on the second (although i also could only do therapy because of the cost of follow-up on the second after my insurance changed). maybe i had bad doctors and therapists but nobody ever told me that exercises would make it worse and everyone really pushed for 30 min. to hour of exercise every day to every other day. the exercises/therapy before and after my surgery performed both by myself and by professional therapists were very painful. and except for a very short time immediately after my surgery the doctor and therapists never said to limit the exercises because of the pain or that the painful exercises were possibly causing harm. although i would recommend some care obviously. the exercises you find at reputable sites on the internet are typically the same that i was given to perform. large wide bands (rubber) are used for most of the exercises for strengthening. i haven't looked for them in the store but they may be available - start with the least resistance you can get first then work up to stronger bands. the exercises should be done slowly in both directions - don't use a band that's so strong you can't control the recoil and you should be able to do ten to fifteen repetitions. other exercises can be done against a wall. i am not a doctor or medical professional so i don't have to recommend seeing a doctor. obviously it would be best to do so but i understand that decent health care isn't affordable - even with insurance.
physical therapy exercises for a rotator cuff injury. i have diagnosed myself with a rotator cuff injury. i have been resting it (for about 3-4 months now) hoping it would start feeling better but it hasn't. it doesn't bother me in most day-to-day activities (mostly when showering when i reach for my other arm to wash it and i can't sleep very well on my right side). i'm wondering if someone could recommend some exercises i could do to strengthen my shoulder. thanks!