1. On Your Feet
The infraspinatus muscle, located below the shoulder blade, is one of the most common problems in rotator cuff injuries. Whether you are stretching, or attempting to recover or prevent rotator cuff problems, it is important to learn how to do bent over infraspinatus stretches properly. To stretch the infraspinatus in a standing position, place your feet a bit wider than hip width apart and rest your hands on your waist. To target the muscle, turn your thumbs so that they are pointing forward, with fingertips facing each other around your sides. Inhale deeply then exhale as you bend at the waist, bringing your torso horizontal to the floor while keeping your spine straight. If necessary, you can bend your knees slightly for comfort. Make sure that your elbows drop down towards the floor and hold the stretch for five to 10 deep breaths. Come to standing a you inhale and relax your arms, repeating if necessary.
2. Take a Load Off
If your find that seated stretches are more comfortable, sit on a chair with your knees open about hip width and feet flat on the floor. Rest your hands on your waist in the same position just above the hip bones and then inhale and bend forward. Make sure that you keep your back straight and draw your elbows forward. Lean over your thighs as far as is comfortable, even resting your chest on your legs if possible. Hold the stretch as you breathe deeply for five to 10 breaths and then come up to sitting as you exhale and release your arms.
3. Say a Prayer
The namaste forward bend in yoga is another great bent over infraspinatus stretch that you can add to your rotator cuff exercises. Stand with your feet a bit further than shoulder width, keeping your back tall and straight. Place your palms together in prayer position behind your back. You can turn your fingers either up or down depending on your level of flexibility. Lift your hands as far up your back as you can without causing discomfort and without separating your palms. Turn your right foot so your toes point to the side and then inhale as you rotate your torso over the right leg. Exhale and lean forward over your leg, only dropping as far as you can without curving the spine or bending the knee. Draw your elbows towards the floor and breathe deeply, holding the stretch for five to 10 deep breaths. Exhale and gently lift to standing. Turn your torso and right foot to center and repeat on the opposite side.
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