Treatment For Shoulder & Rotator Cuff & Recovery Plan – Recoup Fitness

Shoulder / Rotator Cuff Rehab

Rotator cuff and shoulder injuries are one of the most common injuries among both athletes and non-athletes alike. The rotator cuff itself consists of a group of four muscles that help lift your arm and rotate in and out and allow you to lift your arm above your head. These muscles are prone to inflammation and tears. The Cryosphere allows you to easily target the soreness and inflamation in your shoulder and rotator cuff.

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Usage Tips

I use the cold roller weekly. I use on my chest to relieve tight muscles that pull my shoulder forward, giving my discomfort in my rotator cuff and I use it on my sore quads quite a bit. I also like to use it on the bottoms of my feet which, currently, get sore from lots of cross country skiing. In addition to relief in that area, I feel like it will help prevent plantar fasciitis, particularly when I start running again in the spring. It's a great device!

Ryan F

The cold massage roller is a game changer for me! When I first ordered it I was unsure if the ball really could handle my chronic pain in my shoulder. I've had 2 surgeries and deal with daily pain. I've tried an assortment of medicines and cold/warm therapies. None of them gave me much relief like they promised to. So I decided to give the Cold Roller Ball a try thinking it would be like the rest.... WRONG! That ball is awesome!! It took me a couple tries to get it just right, but now I have immediate pain relief, every time I use it!! Not only did it help my shoulder, it also helped my tennis elbow! I highly advise anyone that suffers daily pain like me to give the Cold Roller Ball a try! I'm so thankful for it and plan to buy some for Christmas gifts for family and friends. Thanks for an amazing product!!

Scott H

How to use the Recoup Cryosphere for a shoulder injury and rotator cuff injury

1. Freeze your Cryosphere for at least 2 hours for the full 6 hours of cold massage.

2. Relax your injured shoulder so the muscles are loose.

3. Hold your Cryosphere and gently roll the ice cold ball across your shoulder and rotator cuff.

4. The rotator cuff has four muscles so make sure to massage your entire shoulder, not just the pain point.

5. Massage deeper into the muscles of your shoulder for up to 20 minutes.

6. Repeat, staying within the 20/20 rule of 20 minutes of icing and 20 minutes off.

Rotator Cuff Rehab Exercises

FOAM ROLL - Lie lengthwise on your foam roller and extend your arms out to the sides with your palms up. Move your arms down until your elbows touch the ground. With your arms fully extended stay and stretch for 1-2 minutes.

3-WAY BAND - Hold a rubber band in each hand and straighten your arms all the way out with palms facing forward. Pull bands back while squeezing shoulder blades together. Make a snow angel in the air with your arms fully extended and the band tight. 15x2.

OVERHEAD OSCILLATIONS - Use very light weights and bend both arms up to 90 degrees. With small weights in hand, oscillate quickly up and down for 30 seconds. Make sure your palms are facing toward the ceiling and that your hands stay back near your ears.

EXTERNAL ROTATION - Use a small weight and bend your elbow so your arm is at a 90 degree angle. Keep your elbow close to your torso. Move your forearm from one side to the other while keeping your elbow close to your side. You should feel a burn in your rotator cuff indicating strengthening.

POSTERIOR STRETCH - Stand up with your shoulders relaxed. Cross your arms with your elbows bent and rest your hands on opposite shoulders. The hand of the uninjured arm lightly pushes the injured arm up and over the body, eliciting a stretch.

Glossary of terms/shoulder injuries

The rotator cuff is a group of four muscles and tendons that surround the shoulder joint. The rotator cuff keeps the head of your upper arm bone firmly within the socket of the shoulder.


When the rotator cuff is injured, it’s the tendons or muscles that are torn.


This occurs as a result of chronic and repetitive compression of the rotator cuff tendons in the shoulder.


This is also referred to as swimmer’s shoulder, pitcher’s shoulder, or tennis shoulder. Rotator cuff tendonitis is the inflammation of the tendons that usually occurs over time due to overuse.


This is also known as adhesive capsulitis and is a condition causing stiffness and pain in the shoulder joint. Frozen shoulder occurs when the capsule surrounding the shoulder joint thickens and tightens, restricting movement.


This is also referred to as shoulder tendonitis or shoulder impingement syndrome.


ursitis is an inflammation of the bursae, the small sacks found near joints. They act as a cushion between moving parts in the joint to stop muscles, bones, and tendons from rubbing together. When the bursa gets irritated, it becomes inflamed and grows in size, which can cause pain and loss of movement.


The shoulder labrum is a piece of soft cartilage in the socket of your shoulder bone that cups the ball-shaped joint at the top of your upper arm bone. The rotator cuff helps the labrum keep the ball in the socket. When the labrum is torn, the upper arm is unable to rotate and move the way it should, causing pain and stiffness.


The shoulder joint capsule is the ligament that surrounds the shoulder joint and stabilizes the shoulder. The capsule can be loosened, injured, or torn from overuse or trauma causing pain and instability.


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