Shoulder rehabilitation generally progresses from calming pain and restoring basic motion toward building rotator cuff and scapular strength, and finally toward higher-demand or overhead loading.
Timelines vary considerably by condition: tendinopathy often follows a faster course than a surgically repaired rotator cuff tear, which typically follows a much more conservative, protected progression.
Load across phases
Phases
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1
Pain and motion management
0–3 weeksGentle range-of-motion and pain-relief strategies aim to reduce irritation without allowing the shoulder to stiffen.
Load 15%
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2
Rotator cuff activation
3–6 weeksLow-load isometric and light resisted exercises begin to restore rotator cuff and scapular muscle activation.
Load 40%
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3
Progressive strengthening
6–12 weeksResistance is gradually increased across a fuller range of motion, building the strength needed for daily and occupational tasks.
Load 65%
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4
Return to overhead or sport activity
12–20+ weeksHigher-load, overhead, and sport-specific movements are reintroduced progressively before a full return to unrestricted activity.
Load 90%
Post-surgical rotator cuff repair typically follows a more protected version of this progression, often with a period of restricted motion in the earliest weeks to protect the healing tendon.
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