Shoulder rotator cuff stretches will help increase flexibility in your shoulder muscles and help you avoid shoulder-related injuries. Many shoulder rotator cuff stretches are designed for baseball players and other athletes who put strain on their rotator cuff muscles. If you are a pitcher, performing shoulder rotator cuff stretches prior to throwing is one of the best ways to stay healthy throughout your season.
Isometric Internal Rotation Stretch
This stretch is designed to strengthen and loosen your rotator cuff as well as additional shoulder muscles. Stand next to the corner of a wall with your back straight and your legs shoulder-width apart. Take your throwing arm or the arm that you would like to stretch and shift it into a 90 degree angle. With your elbow bent and arm close to your body, push your hand out toward the wall and make contact with your palm. Push hard and hold this stretch for 10 seconds. According to Shoulder Pain Management, it is important to keep your other arm level with the floor during the entire stretch.
Pendulum Rotator Cuff Exercise
The pendulum rotator cuff exercise will help loosen up your shoulder and increase its flexibility. Stand next to a solid table with your back straight and legs shoulder-width apart. Using the arm you are not stretching, grip the edge of the table. Keep your legs straight, bend your upper torso down and let your other arm hang down. Begin swinging the hanging arm in a circular motion. As time passes, increase the size of the circle you are creating with your arm. Keep your head down during this exercise and perform no more than 20 rotations before taking a break.
Lying Lateral Raise
This lateral raise is performed with a dumbbell and will help strengthen your shoulder. Lie down on your left side, making sure that your feet and legs are close together. With a dumbbell in your right hand, put it directly in front of your thigh. Making sure that the palm of your dumbbell hand is facing your thigh, lift the dumbbell up until your arm is at a 45-degree angle. Bring the dumbbell back down to the starting position and repeat the exercise 10 times. Make sure to perform the exercise with both of your arms to keep your arms at even strength.
