Effectively stretching the rotator cuff is important before engaging in any strenuous activity involving the shoulder joint. The shoulder joint is one of the most complex and easy to injure on the body. If a person has strained the rotator cuff, they can tear or inflame the tendons and muscles in the shoulder. According to the Stretching Institute, stretching the rotator cuff before strenuous activity will increase blood flow to the shoulders and reduce the chances of injury.
Behind the Back Stretch
To perform this exercise, users should stand up and place both hands behind their back. Then they should lace their fingers together and keep their arms straight. Next, they should gradually raise their hands upward behind their backs. They should feel a slight stretch in both of their shoulders. Then they should raise their hands as high as they can without pain and remain in that position for 20 seconds. According to sports injury consultant Brad Walker, this is a basic stretch to help people warm up and increase blood flow. Users should this exercise performed first.
Outward Rotation Stretch
Users should begin this exercise by standing with both arms hanging down at their sides. Then they should bend both elbows at a 90 degree angle raising both hands in front of themselves. They should also keep their thumbs pointed up and their upper arms should still be next to their body. After that, they should rotate both hands outward while keeping their elbows stationary against their bodies. They should feel a stretch in the back of their shoulders. Users should hold the stretch for 30 seconds. According to Shoulder-Pain-Management.com, doing this exercise while holding a light dumbbell will strengthen the rotator cuff. This will help to stabilize the shoulder joint and prevent injury.
Elbow Hang Stretch
To begin this exercise, users should place both hands on their waists with their thumbs facing forward. Then they should bend forward at the waist until their upper body is at a 90 degree angle with their legs. Next, they should allow their elbows to hang down toward the floor while keeping their hands on their waist. They should feel the stretch on the front of their shoulders as they hold this stretch for 20 seconds.
Cross Stretch
Users should place their right hand on their left shoulder, and then place their left hand on their right elbow. After that, they should gently push with their left hand moving their right arm farther across their body, and then allow their right hand to come off their left shoulder as their arm straightens. Users should feel the stretch on the back of their shoulder. They should hold the stretch for 30 seconds, and then switch arms.
Stick Stretch
To perform this exercise, users should stand with one arm extending out from their side. Then they should bend the arm at the elbow at a 90 degree angle so their hand points straight up. Next, users should place a long stick behind their forearm and grab it with their thumb and index finger. After that they should grasp the stick with their other hand beneath the elbow of the arm sticking up, and then gently pull forward with this hand. This will bring their elbow forward and stretch the rotator cuff. They should hold the stretch for 20 seconds. The Stretching Institute warns that this is an advanced stretch that puts quite a bit of stress on the rotator cuff tendons. Users should perform this exercise after the rotator cuff has thoroughly warmed up with the previous stretches.
