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3 Safe Rotator Cuff Moves Post-Adjustment Tips

Joey Lee Chiropractor Consult Sarah

May 12, 2025

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Westside Sports Chiro

Managing rotator cuff recovery after a chiropractic adjustment requires a thoughtful and measured approach. While patients often feel immediate relief following treatment, maintaining and building upon these improvements demands careful attention to proper movement patterns. The combination of pendulum exercises, resistance band work, and stabilisation techniques creates an inclusive framework for shoulder rehabilitation. However, the key to success lies not just in performing these exercises, but in understanding the precise timing and progression of each movement. Let's explore how these three evidence-based techniques can effectively support your post-adjustment recovery process.

Gentle Pendulum Exercise Sequence

https://www.youtube.com/watch?v=9-DOa672Hxk

Following a chiropractic adjustment, the pendulum exercise serves as a foundational rehabilitation movement for the rotator cuff. This controlled sequence promotes ideal shoulder mobility whilst protecting healing muscles and tendons during the recovery process.

Begin by positioning yourself either standing or seated, maintaining proper posture with relaxed shoulder blades. If standing, stabilise yourself by holding onto a sturdy surface. Allow the affected arm to hang naturally, creating the conditions for controlled shoulder movements. Initiate gentle swinging motions: first moving the arm forward and back, then shifting to side-to-side movements, and finally progressing to small circular rotations. These patterns encourage natural external rotation of the shoulder joint.

Maintain this sequence for 5-10 minutes, focusing on fluid, pain-free range of motion. The gentle nature of pendulum exercises makes them perfect for daily practice, helping to warm up the rotator cuff before advancing to more challenging movements. Regular implementation of this exercise supports progressive rehabilitation whilst minimising the risk of re-injury. Remember to perform these movements within comfortable limits, avoiding any forceful or sudden motions that could strain the recovering shoulder. Soft tissue therapies can complement these exercises to further alleviate shoulder discomfort and promote healing.

External Rotation Band Training

External rotation band training builds upon the foundation established by pendulum exercises, offering controlled resistance to strengthen specific rotator cuff muscles after chiropractic adjustment. This targeted exercise specifically engages the infraspinatus and teres minor muscles, which are essential components for maintaining shoulder stability and promoting proper collagen synthesis within the joint.

To perform the exercise, secure a resistance band at shoulder height or above. Position yourself with proper posture, keeping your shoulder blades stabilised and elbow tucked against your side. Execute controlled outward rotations of your forearm against the band's resistance, maintaining steady form throughout the range of motion. This movement pattern enhances blood flow to the targeted area while minimising stress on potentially vulnerable rotator cuff tears.

For ideal results, perform 2-3 sets of 10-15 repetitions, 2-3 times weekly. Begin with lighter resistance and gradually progress as strength improves. Following each session, consider applying cold therapy to manage any post-exercise inflammation. Pay careful attention to form, avoiding compensatory movements that could compromise the exercise's effectiveness or potentially strain surrounding muscles and joints. Instrument Assisted Soft-Tissue therapy can complement these exercises by addressing any restricted fascia or muscle tissue that may impede proper shoulder movement.

Shoulder Blade Stabilisation Techniques

Proper shoulder blade stabilisation serves as a pivotal foundation for maintaining healthy rotator cuff function after chiropractic adjustments. For patients recovering from a rotator cuff tear or related Musculoskeletal Injuries, establishing proper scapular control is essential for ideal rotator cuff healing.

A systematic approach to shoulder blade stabilisation begins with basic scapular setting exercises. Patients should practise pulling their shoulder blades together while maintaining the muscle under tension through controlled movements. This activation helps strengthen the group of muscles responsible for stabilising the scapula, which directly supports rotator cuff tendons function.

According to Systematic Review and Meta-Analysis findings, incorporating progressive resistance training is imperative. Begin with prone row variations using resistance bands, advancing to horizontal pulling exercises as strength improves. These movements specifically target posterior shoulder muscles while maintaining proper scapular positioning. For patients with acute rotator cuff injuries, isometric exercises like wall pushes provide a safe starting point, allowing engagement of stabilising muscles without excessive joint stress. This extensive approach to shoulder blade stabilisation ensures proper biomechanical support during the rehabilitation process, significantly bettering outcomes for patients with various shoulder conditions.

Dr. Lee's dynamic rehabilitation exercises have shown remarkable success in restoring shoulder function through targeted strengthening protocols.

Conclusion

After chiropractic adjustments targeting rotator cuff injuries, implementing a structured rehabilitation sequence remains essential for optimal recovery. The combination of pendulum exercises, progressive resistance band training, and scapular stabilisation techniques creates a comprehensive approach to joint rehabilitation. Adhering to proper form and gradual resistance progression minimises re-injury risk while facilitating tissue healing. Patients should maintain consistent communication with healthcare providers throughout the recovery process to ensure appropriate exercise progression.

Testimonials

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Results

Sarah T.
"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalised approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
mike li
Great knowledge and experience , Great job Jason!!Definitely will recommend
N “Neens” A
Wow! What an amazing experience! Dr Joey is absolutely brilliant! He was able to diagnose & treat a multitude of issues I have with my neck, back, shoulders & ankle. He was compassionate and understanding with all my concerns and I am forever grateful! There aren’t enough gold stars to show how amazing he is!
DJ NIKCO
I travel 2 hours each way every 2 weeks to see Jason and its worth it! He works with the whole body and is able to give detailed answers to all my questions. My injury was super complex as I have seen many specialists but no one has made any progress but now with jason I continue to see improvement each session! High Recommend.
Ralph
Good vibes as soon as you walk in,professional service,attention to details in adressing issues and providing plenty of explanation and a professional approach to move forward.muchly recommended 👍
Lyle Tacadena
Jason! He knows his stuff! I've had knee pain for months and with one treatment, the pain went from 90% to 10%. Hoping he can work his magic on the rest of the body. Amazing work and THANK YOU!
Shanny Ho
Thankyou Jason for your wealth of knowledge. I saw Jason as a new patient for a chronic issue I have had for quite a few years! It has stopped me from moving as much as I have in the past as the pain associated afterwards was always debilitating: tightness in the hips, pain on pressure on the heel of the foot. Just with the treatment provided in one session it feels better the day after with weight on the heel and my hip feels much more agile. Hopefully with the next couple of appointments I’ll be back to cycling and lifting !
Gordon Holloway
With my experience with Jason great personality very reliable and trustworthy he listens to your problems and I would recommend him to anyone. Thank you.
Ramzy Shublaq
Easily the best of the best in the business. I have been seeing Jason for over a year and he has helped me more than any other health practitioner. I am also a PT and currently refer a lot of my clients in to him, and they have all had glowing reviews and feedback. Thanks Jason ✌🏼
CHUNG-WEI TSAO
Thanks to Jason's treatment, I feel liberated after each session, and he also tells me how I can take care of myself, which is very useful , I wish I could meet him earlier.
Country life “Dragon” In Sydney
Jason is amazing i felt releif from a long time neck shoulder and foot pain from first session , he take his time treating his patients , very professional. i have been with my previous chiropractor for years spend too much money and i didn’t benefit , thank westside clinic for best service and treatment
Steve L
I had the pleasure of visiting Jason this past Saturday, and I must say, it was a fantastic experience. Jason is not only incredibly skilled but also honest and informative. I appreciated how he took the time to explain everything clearly and made sure I understood the treatment plan. What impressed me most was Jason's dedication to his craft and his genuine concern for his patients' well-being. He didn't rush through the session; instead, he took the time to address my concerns and tailor the treatment to my specific needs. I purposely waited more than 24 hours before writing this review to let the effects of the session settle and to give an honest opinion after a workout. I can confidently say that I feel a significant improvement, and I am grateful for Jason's expertise. If you're looking for a chiropractor who combines skill with a caring attitude, I highly recommend Jason. Thank you, Jason, for a truly exceptional experience!
Raffi Omer
Dr Jason Lee the man with full knowledge and experience. Highly recommend this place. If don't want to drag your pain with continuous appointments please come and visit place your well see the difference in 2 sessions..
John
Jason addressed my neck and shoulder issue in just one session and is now making significant improvements to my lower back. His expertise is evident, and I highly recommend him.
Jason Fong

Have been visiting Jason at Westside Sports Chiropractic for several months now and am really impressed with his thorough assessment and treatment. He takes the time to understand the root cause and focuses on correcting that, not just a short term fix. I've seen a lot of improvement in my condition so far. Would highly recommend.

Tim Booth

Jason is fantastic. He knows his stuff and every issue I have brought to him has been solved with a logical approach and with confidence.I wish I had found him much sooner then I did.Highly recommended.

Travelling Soldier

Jason is a wholistic health professional. Saw him for a long standing shoulder pain. Clear ultrasounds and x-rays. He accurately diagnosed the underlying cause and offered rapid yet sustainable relief in just one session. Now looking at rehab with him in the on-site gym and continue to strength and conditioning long term. Glad I called in !

Oscar Marulanda

I’ve been in treatment with Jason for over a year. I went with a back injury and Jason basically “fixed” me. Along the way, he has provided guidance and advice about how to improve my back.Recently, I have sessions with Joey. His skills and experience are aligned with Jason’s which made you feel comfortable that either one of them is equally doing the best for you.I’ve recommended Jason to my mum, brother and brother-in-law. They all agree that Jason has miracle hands.

Daniel Eishou

Iv had 2 sessions with Jason, iv had neck/shoulder a shoulder issue for years now. He has no joke found the issue given me things to work on and only after 2 sessions it actually feels it's getting better. Very knowledgeable and the session is worth it.

Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

John Lee

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

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