Coordination, control & how ShoulderBack Pro works
Windshield Wipers: Slow Rotation for the Rotator Cuff
4-minute read · Published December 12, 2024 · Updated December 12, 2024
What the rotator cuff is
The rotator cuff is a group of four small muscles and their tendons. They wrap around the top of the upper arm bone and help steer and stabilize the shoulder joint.
The site lists the subscapularis, infraspinatus and teres minor as its targets. These rotator cuff muscles help turn the arm in and out.
What the research says
- Progressive exercise probably helps. For rotator-cuff-related shoulder pain, resisted exercise that progresses over time probably helps. Gentle movement without load probably does not move the needle on pain [R01].
- Control and coordination may edge out generic exercise. Programs that teach control may reduce disability slightly more than non-specific exercise. Researchers are not yet sure why [R02].
What you can do
- Sit tall or stand. Keep your back supported and your shoulders relaxed. Let your elbows rest near your sides. Seated option: Sit in a sturdy chair with your feet flat on the floor.
- Hold the trainer in front of your chest. Keep your forearms relaxed.
- Draw slow side-to-side arcs. Move one way, then the other, without bouncing or jerking. Let one arm resist the other a little. To progress, resist harder, move through more range or do longer sets. Seated option: Keep your back against the chair and make the same slow arcs with your forearms.
- Breathe steadily. Let your breathing set the pace.
- Stop if sharp pain starts. Sharp pain, or pain that lingers after you finish, means you should stop and check with a clinician.
Where ShoulderBack Pro fits, and where it doesn't
Slow rotation is what this lesson is about, and the trainer suits it: the strap is fixed-length, so one arm can guide the other through the arc while you choose how hard to resist. It's one of the 16 video lessons.
It's a wellness tool with no clinical trials, and not a treatment for a diagnosed rotator cuff problem. If you'd like one, it's available here.
For the bigger picture on how the trainer works, read How ShoulderBack Pro works. For another slow, large movement, see Around the World: big circles for serratus anterior and lower traps.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
If your shoulder is getting stiffer and losing movement over weeks, see a clinician. Research does not support waiting out a frozen shoulder, which does not reliably settle on its own [R19], so a clinician should assess it.
Try this movement
All 16 video lessons →Frequently asked questions
Is Windshield Wipers safe with a sore shoulder?
Start with a small, comfortable range and move slowly. Stop if you feel sharp pain. If the shoulder is newly painful, weak or stiff, get it checked before you start.
Can I do Windshield Wipers seated?
Yes. Sit tall in a sturdy chair with your back supported.
How often should I practise it?
Start gently and go at a pace you can keep up. Short, regular sessions are easier to keep up.
Sources
- Naunton J et al. (2020). Effectiveness of progressive and resisted and non-progressive or non-resisted exercise in rotator cuff related shoulder pain: systematic review and meta-analysis of RCTs. Clinical Rehabilitation. https://search.pedro.org.au/search-results/record-detail/61404
- Dubé M-O et al. (2024). The Efficacy of Exercise Therapy for Rotator Cuff-Related Shoulder Pain According to the FITT Principle: Systematic Review With Meta-analyses. JOSPT. https://pubmed.ncbi.nlm.nih.gov/38848304/
- Wong CK et al. (2017). Natural history of frozen shoulder: fact or fiction? A systematic review. Physiotherapy 103(1):40-47. https://pubmed.ncbi.nlm.nih.gov/27641499/
More in this topic
Essential guide: How ShoulderBack Pro Works: One Device, Two Connected Handles, Your Own Resistance
Pairing SBP With Walking: The Simplest Whole-Body Routine for Active Aging
Locomotive: Rolling Circles for the Upper Back and Rear Cuff
Overhead Press (High Shelf Reach): Trapezius and Deltoids Without a Weight