Baseball pitchers, tennis players, golfers and rowers all fear injuries to their rotator cuff. The rotator cuff is a group of muscles and tendons located in each shoulder that, among other things, provides the limb its range of motion and stabilizes the joint, according to the American Association of Orthopaedic Surgeons. Stretching and warming up these muscles prior to physical activity can potentially reduce injury. Consult your doctor, physical therapist or trainer prior to beginning a new exercise routine.
Basic Behind the Back Stretch
The Stretching Institute recommends two exercises to work the rotator cuff. Stand up straight and clasp your hands behind your back with your palms facing away from you. Lift your hands upwards while keeping your arms straight, and hold the stretch for 15 to 20 seconds. Repeat the motion three to four times.
Stick Stretch
Another exercise recommended by The Stretching Institute begins by standing up straight with your right arm pointing upward in an "L" shape. Using your left hand, move a broomstick so it is behind your arm but extends so your right hand can hold it. Use your left hand to gently pull the stick forward, and hold it for 15 to 20 seconds. Repeat the stretch three to four times, then try it on your left side.
Pendulum Stretches
FamilyDoctor.org illustrates four exercises to work the shoulder. As these exercises involve weights, the website suggests warming up with pendulum stretches. Bend over as far as you can without bending your knees, and let your arms hang down. With your arms and shoulders relaxed, slowly lift your arms to a slow three count and lower them to a slow six count.
Interior Side Stretch
These stretches involve a 2-lb. weight and a flat, elevated surface like a bed, table or couch. Lie flat with your arm hanging from the side of the surface. When your rotator cuff and shoulder are strong enough, increase the weight to 4 lbs. Lift your arm so your hand is hanging to the ground and your elbow is at a 90-degree angle, in an "L" shape. Rotate your arm slowly until the weight is level with your shoulder, then slowly lower it again. Repeat until your arm is tired, then switch arms.
Exterior Side Stretch
The exterior side stretch is the opposite of the interior stretch. Lie on your side, with your arm flat on the side of your body. Bend your lower arm so it extends away from the body at a 90-degree angle. With the weight in that hand, lift the hand to your chest and lower slowly. Repeat the exercise until your arm is tired, then switch sides.
Standing Stretch
The standing stretch is physically demanding. First, stand straight with your feet shoulder-width apart and a weight in each hand. Starting with the right arm, lift the weight and rotate your straightened arm 45 degrees, as if you were emptying a can. Do not lift past the point of pain. Slowly lower and rotate your arm back to the starting position and repeat until the arm is tired. Then switch to the left arm and repeat.
Prone Lift
The prone lift is less strenuous than the standing lift. Lie on a flat surface with your arm hanging from the side. Lift your arm so your hand is hanging to the ground and your elbow is at a 90-degree angle, in an "L" shape. Rotate your arm slowly until the weight is level with your shoulder, then slowly lower it again. Repeat until your arm is tired, then switch arms.
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