Rotator Cuff Stretches

The rotator cuff is actually a group of four muscles and attached tendons that work to stabilize the shoulder. The supraspinatus, infraspinatus, teres minor and subscapularis muscles attach at the scapula and connect to the humerus to form a cuff at the shoulder joint. Injuries to the rotator cuff are painful and decrease mobility of the shoulder but can be prevented with regular stretching and strengthening.

  1. Warming Up

    • Before any kind of exercise or stretching, it is important to warm up for at least five minutes with aerobic exercise. Warming up on a treadmill, elliptical trainer or stationary bike increases body temperature, blood flow to muscles and tendons, and range of motion. Start your warm-up at an easy pace, and increase to a moderate intensity within the first few minutes. Conducting a warm-up at breakneck speed can lead to injury. Fifteen to 20 minutes is enough time for a thorough warm-up.

    Stretching

    • Stretching the rotator cuff is an excellent preventive measure against shoulder injury and helps regain range of motion post-injury. Begin stretching your rotator cuff after a good warm-up has made the muscles more flexible. Static stretches are more effective and safe than ballistic, also called bouncing, stretches. Stretch until you feel resistance, and hold each stretch for approximately 30 seconds. Never stretch to the point of discomfort; overstretching can cause injury. Breathe freely and normally during stretching.

      Two excellent rotator cuff stretches are the door stretch and overhead stretch. For the door stretch, stand in front of a door frame, hold an arm out to the side and bend the elbow at a 90-degree angle. Press your palm against the door frame and move forward to stretch. Perform the overhead stretch by putting your palms on the edge of a countertop and bending forward at the hips to stretch.

    Stretching and Strengthening with Thera-Bands

    • Thera-Bands, or resistance bands, are useful tools in stretching and strengthening the rotator cuff muscles. One of the most beneficial Thera-Band exercises is the external rotation. To perform this exercise, attach the Thera-Band to a doorknob or wall at about belly-button height. Stand with your left side to the wall and hold the Thera-Band in your right hand. With your arm in at your side, bend your elbow to a 90-degree angle with your hand out in front of your body. Keeping your elbow still, rotate your hand outward until your palm faces the wall in front of you or you feel tightness in your shoulder.

      Thera-Bands come in color-coded resistances, so ask a trainer or sales clerk which colors represent what levels of resistance. Start all exercises with the lowest level of resistance, and slowly build to higher levels. Moderate fatigue should set in after about 10 to 12 repetitions, or one set. Increase the level of resistance until mild fatigue is felt by the 12th repetition. Beginners should stop after one set, with the goal of completing three sets as strength increases.

      Perform Thera-Band exercises in a slow, controlled manner. Do not jerk the bands or use momentum to complete the exercise. If you feel like you need to use momentum because the exercise is too difficult, decrease resistance or your number of repetitions. Practice proper posture during all rotator cuff exercises: Keep the shoulders down and back.

      The rotator cuff muscles are relatively weak muscles compared to other shoulder muscles such as the anterior deltoid. It is therefore important to work with lighter resistances when using Thera-Bands and to build up strength slowly over months, not weeks. Unless directed by physician or physical therapist, resistance exercises of the rotator cuff should only occur once every 48 hours to give the muscles a chance to recuperate.