Rotator Cuff Injury Test at Home
Clifton Physical Therapy
Shoulder pain can really get in the way of everyday life. Even simple things—like reaching for a cabinet, lifting your child, or brushing your hair—can feel impossible. If you’re wondering whether your rotator cuff might be the cause, there are a few simple tests you can try at home.
While these tests aren’t a replacement for a professional diagnosis, they can give you a better idea of what might be happening with your shoulder.
Understanding the Rotator Cuff
Think of your shoulder like a golf ball sitting on a tee—it can move in almost any direction, but that also makes it prone to injuries. The rotator cuff is a group of four muscles and tendons that act like a strong collar around the shoulder, keeping it stable while allowing you to lift, rotate, and swing your arm.
Here’s a quick breakdown of the four muscles, remembered by the acronym SITS:
Supraspinatus: Helps lift your arm out to the side (the first 15 degrees).
Infraspinatus & Teres Minor: Allow your arm to rotate outward.
Subscapularis: Lets you rotate your arm inward, toward your body.
When any of these muscles or tendons are injured, it can cause pain, weakness, or difficulty moving your arm.
Why Rotator Cuff Injuries Happen
Most rotator cuff injuries come from two main sources: a sudden injury or gradual wear and tear.
Sudden Injury: This could be from a fall, lifting something heavy the wrong way, or an awkward movement. Often, people feel a sharp pop or immediate pain.
Wear and Tear: Over time, tendons can weaken from repetitive movements or aging. Activities like swimming, tennis, or working overhead can add stress. Bone spurs or poor posture can also cause tiny tears that worsen over time.
If you’re over 40, it’s especially common for rotator cuff tendons to start degenerating, even without obvious symptoms.
Signs Your Rotator Cuff Might Be Hurt
Not all shoulder pain is a rotator cuff injury, but there are a few symptoms to watch for:
Deep, aching pain in the shoulder that may worsen at night or when lying on that side.
Weakness that makes lifting or rotating your arm difficult.
Limited motion, like trouble raising your arm overhead or reaching behind your back.
Clicking, popping, or grinding when you move your shoulder.
It’s also important to know whether it’s a strain or a tear. Strains are mild and usually improve with rest and gentle stretching. Tears are more serious and can cause persistent pain and significant weakness, often affecting everyday tasks.
At-Home Rotator Cuff Tests
While home tests can’t replace a professional evaluation, they can give you helpful clues about which part of your rotator cuff might be affected. These simple tests focus on the key muscles of the shoulder. Always move gently, stop if you feel sharp or worsening pain, and never force your arm into uncomfortable positions.
1. Empty Can Test (Jobe’s Test) – Supraspinatus
The supraspinatus is the muscle at the top of your shoulder that helps lift your arm out to the side. This test checks if it’s weak or irritated.
How to Perform:
Stand or sit comfortably with your arms relaxed at your sides.
Lift your arms forward to shoulder height, slightly angled out in front of you (about 30–45 degrees). This position is called the “scaption plane.”
Rotate your thumbs downward, as if you are pouring out an empty can.
With your other hand or a gentle downward push from a partner, resist the motion.
If you feel pain on the top of your shoulder or notice weakness while resisting, it could indicate an injury or inflammation of the supraspinatus tendon. This often happens in rotator cuff tears or impingement.
2. Drop Arm Test – Supraspinatus
This test helps detect more serious rotator cuff tears, especially full or partial tears of the supraspinatus. It looks at whether your shoulder can control the arm smoothly during movement.
How to Perform:
Lift your arm out to the side until it is at shoulder height (90 degrees).
Slowly try to lower it back down to your side in a controlled motion.
If your arm drops suddenly or you cannot lower it smoothly, this may suggest a tear in the rotator cuff tendon. Even if the motion is painful but controlled, it could indicate a partial tear or weakness that needs attention.
3. Lift-Off Test (Gerber’s Test) – Subscapularis
The subscapularis is the muscle in the front of your shoulder that allows internal rotation, like when reaching behind your back. This test evaluates whether it’s functioning properly.
How to Perform:
Stand or sit upright.
Place the back of your hand flat against the middle of your lower back, palm facing outward.
Try to lift your hand away from your back, keeping your elbow close to your side.
If possible, a partner can apply gentle resistance to check for strength.
If you cannot lift your hand off your back, or if it is very weak or painful, it may indicate a problem with the subscapularis muscle or tendon.
At-Home Management Tips
While waiting for an appointment, there are steps you can take to manage discomfort and protect your shoulder:
Rest—but Keep Moving
Avoid activities that make the pain worse, especially overhead motions. However, complete inactivity can lead to stiffness and frozen shoulder. Gentle, pain-free movement is key.
Ice and Heat
Ice: Use for acute pain (first 24–72 hours) to reduce inflammation and swelling. Apply for 15–20 minutes at a time.
Heat: Use for chronic stiffness or older injuries to relax muscles and improve blood flow. Avoid heat on a new injury as it may worsen swelling.
Over-the-Counter Pain Relief
NSAIDs like ibuprofen can help with pain and inflammation temporarily. Follow dosage instructions carefully.
Gentle Exercises for Recovery
Once the acute pain and swelling have improved, gentle exercises can help maintain flexibility, prevent stiffness, and prepare your shoulder for strengthening. Always move within a pain-free range and stop if you feel sharp or worsening pain.
Pendulum Exercises
Lean slightly forward, letting your injured arm hang freely.
Use your body to gently sway the arm in small circles, clockwise and counterclockwise, for 30 seconds.
Helps the shoulder move without stress on the rotator cuff tendons.
Doorway Stretch
Stand in an open doorway and place your forearms or hands on the door frame at shoulder height.
Step forward slowly until you feel a gentle stretch across your chest and shoulders.
Hold for 15–30 seconds and repeat a few times.
Opens up the chest and shoulders, reducing tightness that can strain the rotator cuff.
Towel Stretch
Hold a towel behind your back with the injured arm at the bottom and the good arm on top.
Gently pull the towel upward with your good arm, stretching the injured shoulder upward along your back.
Hold for 15–30 seconds, repeat a few times.
Improves internal rotation of the shoulder, which is often limited after a rotator cuff injury.
When to Seek Professional Care
Even with at-home tests, nothing replaces a professional evaluation. You should see a doctor or physical therapist if:
Pain persists for more than a few days or interferes with sleep.
You notice significant weakness or inability to lift your arm.
You feel a sudden pop or sharp pain after an injury.
Multiple tests at home are positive, or pain limits daily tasks.
What others are saying
"I recently had ankle surgery and Clifton PT has been nothing short of amazing! My goal was to get back to playing soccer as quick as possible before the college season started and so far I'm right on track. Izzy, Bianca, Tiff, and John have gone above and beyond to make sure I'm back to 100%. Couldn't be more grateful to be treated by the best team ever!." - Nat Rufino
All the therapists at Clifton Physical Therapy are awesome, but I spend most of my time with Izzy and Bianca—and they’ve been amazing. They’re enthusiastic, knowledgeable, and always take the time to explain what I’m doing and what my issues are. Their positive energy and clear communication make a big difference in my recovery." - Bryan Tompkins
"Going Clifton physical therapy was one of the best thing that came out of my back pain! Every single staff member is amazing and cares for your recovery! I have been with them for the past couple of months and now continuing their workout program! I can’t recommend them enough! Tiffany, Izzy, Bianca and everyone else I have worked with there! Can’t rave about them enough!!." - Monica Mehta
"Clifton Physical Therapy has been a great place for me to heal my meniscus tear. The staff is very knowledgeable and friendly, and has been extremely helpful in guiding me through my recovery. I highly recommend their services.." - Kelly Bevando
Clifton Physical Therapy
✆ Phone (appointments): (973)-241-1338
Address: 1059 Bloomfield Ave, Clifton, NJ 07012
