Rotator Cuff Stretches & Exercises

The rotator cuff is a term that refers to the group of tendons that attach four shoulder muscles to the upper arm. The shoulder moves more freely and in more directions than any other joint. The shoulder is a shallow "ball-and-socket" joint, making it the most dislocated major joint in our bodies. Prone to many other chronic issues, the rotator cuff can be kept healthy and strong through the use of certain stretches and exercises.

  1. Bent Arm Shoulder Stretch

    • Perform this move to stretch the trapezius, rhomboids, latissimus dorsi, posterior deltoid, supraspinatus, infraspinatus, and the teres major and minor. Stand erect and hold one arm across your body. Bend this arm 90 degrees upward and pull your elbow across your body toward your other elbow. Be sure your bent upper arm is parallel to the ground.

    Wrap-Around Shoulder Stretch

    • This hugging exercise will stretch the muscles involved with the rotator cuff.

      This movement stretches the trapezius, rhomboids, latissimus dorsi, posterior deltoid, supraspinatus, infraspinatus, and the teres major and minor. Stand up straight and wrap both arms around the opposite shoulder in a hugging stance. Pull your shoulders back. Ease into this stretch, slowly pulling your shoulders back.

    Cross-Over Shoulder Stretch

    • This stretch will work on your trapezius, rhomboids, latissimus dorsi, and teres major and minor. Stand with your knees bent and cross both arms over your upper legs and grab the back of your knees. Slowly start to stand up until you feel tension across your upper back and shoulders.

    Shoulder External Rotation Exercise

    • Perform the shoulder external rotation exercise on the floor.

      This exercise is best for the infraspinatus, subscapularis, supraspinatus, and teres major and minor. Start by lying on your side while supporting your head with the inside of your bent elbow. Slightly bend your knees, keeping your spine in a neutral position and your top arm in line with your spine. Bend your upper arm at a 90-degree angle, positioning the palm of this hand holding a dumbbell and facing your bellybutton. Keeping your upper arm at your side, raise the back of your hand and forearm toward the ceiling and as high as possible. Strive for a rotational movement around your torso, staying in a line parallel to your waistline.

    Rear Raise Exercise

    • Begin the rear raise exercise by bending over with hands down.

      Begin this exercise by slightly bending your knees and bending forward with your torso, ending with your spine just short of 90 degrees from your hips and almost parallel to the floor. Spine should be in a neutral position and chin elevated. With your shoulders down, grasp the dumbbells with both hands positioned directly under your chest with slightly bent elbows. Keeping your arms at a 90-degree angle to your torso and the rest of your stance static, bring both hands up to just above horizontal position while contracting and depressing your shoulder.