Can You Do Planks with a Rotator Cuff Injury? Here’s What You Need to Know (And What to Do Instead!)

If you’ve got a rotator cuff injury ^[1], you’re probably wondering if you can still do planks—or if they’ll just make things worse. The short answer? It depends. While traditional planks can put a lot of strain on your injured shoulder, there are modified versions and alternative exercises that help strengthen your rotator cuff without causing more damage.

Let’s break it down.

The Rotator Cuff-Safe Plank Alternative

Rotator Cuff Side Plank (Wall Version)

This tweak reduces pressure on the shoulder while still engaging the core and rotator cuff.

• Begin in an upright standing position beside a wall with your feet closed together.
• Maintain good alignment with your head, shoulders, hips, and legs.
• Engage your core and press your left forearm on the wall.
• Move your feet away from the wall to increase your angle as you lean towards the wall while keeping your spine straight.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and repeat the movement on the opposite side.

This variation of planks strengthens the rotator cuff without excessive stress, making it a safe option if you’re recovering from an injury.

Best Exercises to Rehab Your Rotator Cuff

(So You Can Plank Again!)

Instead of forcing yourself through painful planks, try these rotator cuff exercises to rebuild strength and mobility.

1. Shoulder Blade Squeeze (Scapular Retraction)

This strengthens the muscles that stabilize your shoulder blades, reducing strain on your rotator cuff.

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Place your hands on your lap.
• Engage your core.
• Squeeze your shoulder blades together as if holding a pencil between your shoulder blades.
• Hold the position for 10 seconds, then relax and repeat the movement with 10 repetitions.

Tip: Avoid shrugging your shoulders—keep them down and relaxed.

2. External Rotation with Band

This targets key rotator cuff muscles that help stabilize the shoulder. These motion exercises are crucial for improving flexibility and range of motion in the shoulder.

• Begin in an upright standing position with your feet hip-width apart, and maintain good alignment with your head, shoulders, hips, and legs.
• Fold a resistance band and keep a gap in the middle.
• Bend your elbows to bring the band just below your chest.
• Engage your core.
• Keeping your elbow close to your body, slowly rotate one arm to the side while keeping the opposite arm in place to create resistance to the band.
• Return to the starting position and repeat the movement with 10 repetitions.
• Relax and repeat the movement on the opposite side.

Tip: Go slow! Controlling the motion is more important than using heavy resistance.

3. Wall Angels

This improves shoulder mobility and control without excessive strain.

• Begin in an upright standing position with your back against the wall with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
• Move your feet about 6–12 inches away from the wall to increase the angle of your body.
• Engage your core.
• Raise your arms, bending your elbows until your hands are just above your shoulders to form a “W” shape with the backs of your hands against the wall, then slowly slide your arms up, forming a “V” shape.
• Keep your shoulders up and back and your lower back pressed against the wall.
• Slide your arms back down to the starting position and repeat the movement for 10-15 repetitions for 2–3 sets, resting for 30 seconds between sets.

Tip: If this is too hard, try it lying down instead.

Rotator Cuff Anatomy and Function

The rotator cuff is a complex structure consisting of four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles surround the shoulder joint, providing both stability and mobility.

The rotator cuff muscles ^[2] work together to perform various movements, including internal rotation, external rotation, abduction, and adduction. Understanding the anatomy and function of the rotator cuff is essential for diagnosing and treating rotator cuff injuries. When these muscles are compromised, it can lead to significant shoulder pain and limited range of motion, making everyday activities challenging.

The Truth About Planks and Rotator Cuff Injuries

Your rotator cuff is a group of four small muscles that stabilize your shoulder joint and help with movement. When injured, these muscles become weak, inflamed, or even torn, leading to significant rotator cuff pain, making certain exercises—like standard planks—a risky move.

Why Traditional Planks Might Not Be the Best Idea

• They place direct pressure on your injured shoulder, increasing the risk of irritation and exacerbating the shoulder injury.
• Weak rotator cuff muscles can cause compensation, leading to bad form and possible re-injury.
• You might experience pain, discomfort, or instability, making it difficult to hold a proper plank position. ^[3]

The Risks of Exercising with a Rotator Cuff Injury

Exercising or doing planks with a rotator cuff injury can exacerbate the condition, leading to further damage and prolonged recovery. Ignoring the injury or pushing through the pain can cause additional strain on the affected muscles and tendons, increasing the risk of a rotator cuff tear.

It is crucial to seek medical attention and follow a rehabilitation program to ensure proper healing and prevent further complications. Overworking an injured rotator cuff can lead to chronic issues and potentially require surgical intervention, so it’s essential to listen to your body and avoid exercises that cause discomfort.

Dr. Joaquin Sanchez-Sotelo, an orthopedic surgeon at Mayo Clinic, emphasizes the importance of early evaluation and treatment for rotator cuff injuries.

He notes that while physical therapy and occasional cortisone injections may alleviate pain and improve function for some individuals, many rotator cuff tears do not improve with therapy alone. In such cases, surgical intervention may be necessary to repair the torn tendons and restore shoulder function.

Preventing Future Rotator Cuff Tears

Preventing future rotator cuff tears requires a combination of proper exercise techniques, strengthening the surrounding muscles, and maintaining good posture. Engaging in exercises that strengthen the rotator cuff muscles, such as shoulder blade squeezes and external rotations, can help prevent injuries.

Additionally, maintaining good posture and avoiding repetitive overhead movements can reduce the risk of rotator cuff tears. Incorporating a balanced workout routine that includes flexibility and strength training for the shoulder blades and upper arm bone can also contribute to overall shoulder health.

Rehabilitation Timeline and Progression

The rehabilitation timeline and progression for rotator cuff injuries vary depending on the severity of the injury and individual factors. Generally, the rehabilitation process can be divided into three phases:

• Acute phase (0-2 weeks): Focus on pain management, inflammation reduction, and gentle exercises to maintain range of motion. During this phase, it’s crucial to avoid activities that exacerbate shoulder pain and to use ice and anti-inflammatory medications as needed.
• Sub-acute phase (2-6 weeks): Progress to strengthening exercises, focusing on the rotator cuff muscles and surrounding muscles. This phase includes controlled movements and light resistance training to rebuild strength without overloading the shoulder joint.
• Advanced phase (6-12 weeks): Emphasize functional exercises, such as weight-bearing activities and sports-specific movements, to improve strength, flexibility, and function. This phase aims to restore full range of motion and prepare the shoulder for a return to normal activities.

It is essential to work with a physical therapist or healthcare professional to develop a personalized rehabilitation program and ensure a safe and effective progression through the phases.

A tailored approach will help you regain shoulder function and prevent future injuries, allowing you to return to your favorite activities with confidence.

The Bottom Line: Can You Do Planks with a Rotator Cuff Injury?

Traditional planks? Not a great idea. Modified side plank (wall version)? A safer alternative! Strength-building exercises? A must if you want to heal properly.

Your #1 priority is healing—so take it slow, strengthen your rotator cuff, and you’ll be back to full-body training (including planks) without pain in no time. Engaging in physical therapy can significantly aid in the recovery process, ensuring you regain full shoulder function.

If you’re one of the millions suffering from persistent shoulder pain or a debilitating rotator cuff injury, you know how challenging it can be to find lasting relief. So check out this program for Effective Rotator Cuff Exercises now!

Frequently Asked Questions

Are planks good for rotator cuffs?

Planks can help strengthen the rotator cuff if done correctly, but traditional planks may strain an injured shoulder. Modified versions, like wall planks or side planks with support, are safer options.

Should I exercise my rotator cuff if it hurts?

If you’re in severe pain, rest is crucial. However, gentle rehab exercises can promote healing—just avoid anything that worsens the pain.

Can a rotator cuff heal on its own?

Minor rotator cuff injuries can heal with rest, rehab exercises, and proper care, but tears may require medical treatment (physical therapy, injections, or surgery in severe cases).

What can be mistaken for rotator cuff pain?

Shoulder impingement, bursitis, arthritis, or even neck issues can mimic rotator cuff pain. If discomfort persists, a proper diagnosis is key!