Everything You Need to Know About Rotator Cuff Tendonitis

What is Rotator Cuff Tendonitis?

Rotator cuff tendonitis is when one or more of the tendons in the rotator cuff become inflamed or irritated, usually from overuse, poor shoulder mechanics, or repetitive strain. It’s a common condition, especially in people who do a lot of overhead activities, and can cause pain, stiffness, and weakness in the shoulder.

An analogy…

Think of your rotator cuff tendon like a rope sliding through a narrow tunnel (the space under your shoulder bone). If that rope is used too much or not lined up properly, it starts to fray and swell, making movement painful and restricted.

What are other names that rotator cuff tendonitis can be referred to?

Rotator Cuff Tendinitis, Rotator Cuff Tendinopathy, Supraspinatus Tendonitis, Supraspinatus Tendinitis, Supraspinatus Tendinopathy

What causes rotator cuff tendonitis?

The rotator cuff tendons pass through a small space between the acromion (part of your shoulder blade) and the humerus (upper arm bone). Repetitive overhead movement, poor posture, or muscle imbalance can cause these tendons, especially the supraspinatus tendon, to rub or get pinched, leading to inflammation. This is known as shoulder impingement, which often contributes to tendonitis.

What are the signs and symptoms of rotator cuff tendonitis?

Pain in the front or side of the shoulder, especially with lifting or reaching overhead
Pain that may radiate down the arm
Discomfort when lying on the affected shoulder
Weakness or stiffness, particularly with shoulder elevation or rotation
Pain during specific movements, but usually no major loss of strength (unlike a tear)
Clicking or catching sensations with movement

What tests are used to diagnose rotator cuff tendonitis?

Neer’s Test: The practitioner lifts the patient’s arm straight up in front of them while stabilising the shoulder blade. If this movement causes pain in the front or top of the shoulder, the test is considered positive.

Hawkins-Kennedy Test: The patient’s arm is raised to shoulder height and bent at the elbow. The practitioner then gently rotates the arm inward. If this causes sharp pain in the front or side of the shoulder, the test is positive.

How long does rotator cuff tendonitis take to heal?

Recovery usually takes around 4 to 8 weeks with the right treatment. If symptoms are more chronic or severe, it may take up to 3 months to fully resolve. With early intervention and proper rehab, most people recover without surgery.

How does rotator cuff tendonitis happen?

Repetitive overhead activity
Poor posture, especially rounded shoulders and forward head position
Muscle imbalances
Previous shoulder injury
Poor lifting technique or overtraining

What treatment can help rotator cuff tendonitis?

Manual therapy to improve joint alignment and muscle tension
Postural correction and ergonomic advice
A targeted rehab program focused on rotator cuff and scapular strength
Dry needling or taping may be used to support the area

What exercises or stretches can I do for rotator cuff tendonitis?

Isometric holds
Band-resisted external and internal rotations
Wall slides or scapular squeezes
Pec and lat stretches
Controlled overhead mobility drills

What products can help with rotator cuff tendonitis?

Pendular exercises

Lean onto a table with your good arm, letting your affected arm dangle forwards in front of you.
Using gentle movements of the body, let this arm swing backwards, forwards, side to side, and in circles.
The more you lean your body forwards, the more you will exercise the arm.

Resisted Shoulder abducted extension with external rotation in standing

Wrap one end of a long piece of a resistance band around each of your hands and thumbs.
Bend your elbows to 90 degrees with your palms facing down.
Start by rotating your palms up and spreading your thumbs and fingers wide.
Relax your shoulder blades gently back and down while turning your forearms outwards, keeping your elbows by your side.
Extend your wrists backward as you spread your fingers and thumbs even more.
Now start to extend your elbows, straightening your arms.

Shoulder flexion with stick in scaption (wide grip)

Hold a stick in both hands in front of you.
Lift your arms forwards and up, using the stick to help this movement.
Make sure you do not hunch your shoulders up.

Sleeper Stretch

Lie on your affected side, with the arm out in front and elbow bent to 90 degrees.
Place your other hand on the back of your wrist, and push down to rotate the forearm.
Make sure you do not hunch your shoulder up.
You will feel a stretch over the back and top of the shoulder.

Pectoral stretch into corner

Stand up straight facing into the corner of a room.
Bend both elbows and place your forearms on each wall, palms facing forwards.
Step forwards onto one leg and take your weight in the same direction, directly into the wall.
Make sure you shift your hips and body forwards.
You should feel a stretch across the front of your chest.
Hold this position.
The height you place your arms at will alter the area you feel the stretch.

Levator scapula stretch

Start in a seated position.
Place the hand of the side you want to stretch behind your back.
Take the opposite hand and pull your head forwards and to the opposite side at an angle, until you feel a stretch from the base of your skull down into your shoulder blade.
Hold this stretch.

Upper trapezius stretch

Start in a seated position.
Place the hand on the symptomatic side under your chair.
Take your other hand and place it on your head.
Tilt your ear directly down towards your shoulder and hold this position.
You should feel a stretch down the side of your neck.

Latissimus dorsi stretch wall

Stand sideways to a door frame and take one step away.
Hold the frame with your hand, keeping your elbow bent.
Move your outer arm over the top of your head in an arch.
Hold the frame further up, curving your body over.
You should feel a stretch up your outer side and in to your upper arm.
Hold this position.

Isometric shoulder flexion

Sit or stand up straight facing a wall.
Keep your affected arm by your side and bend your elbow to 90 degrees.
Place your fist against the wall.
Without moving your body, press your fist into the wall.
Hold this position and then relax.

Isometric shoulder external rotation

Sit or stand up straight next to a wall.
Keep your affected arm by your side and bend your elbow to 90 degrees.
Place the back of your wrist against the wall.
Without moving your body, press your wrist into the wall as if turning your forearm outwards.
Hold this position and then relax.

Chin tuck

Stand straight, looking ahead, and place two fingers on your chin.
Push your chin so that your head goes straight back, lengthening through the back of your neck, and keeping your eyes forwards.
Hold, and then relax.

Shoulder abduction

Stand tall with your arms at your sides.
Pull your shoulder blades back and down towards your buttocks and raise your arms to the side until directly overhead.
Lower to the starting position and continue the movement to complete the set.

Isometric shoulder extension

Sit or stand up straight with your back to a wall.
Keep your affected arm by your side and bend your elbow to 90 degrees.
Place the back of your elbow against the wall.
Without moving your body, press your elbow backwards into the wall.
Hold this position and then relax.

Isometric shoulder flexion