Your rotator cuff is a set of muscles and tendons in your shoulder area that helps control range of motion and stability when lifting, throwing or performing other simple actions with your upper body. A rotator cuff injury occurs when the muscles and tendons in the area are strained because of a traumatic injury or repeated overuse, according to the American Academy of Orthopaedic Surgeons. Stretches can help you recuperate from and prevent future injuries. However, consult a doctor before pursuing any at-home remedies.
Significance
Once your shoulder has healed enough to allow you to perform basic movements, stretches can help restore normal range of motion, speed up your recovery and help you get back to your everyday activities. Rotator cuff stretches isolate the muscles in your shoulder, helping stretch out and strengthen them, thus helping to prevent the same injury in the future.
Parallel Arm Stretch
The parallel arm stretch is an easy exercise that can be done anywhere, even from your office chair or the couch in your home. To do the parallel arm stretch, sit up straight in your seat with your back straight. Pull the arm of your injured shoulder up in front of you so it is across your chest. Use your other arm to pull your injured arm closer toward your body until you feel a stretch in your shoulder. Hold the stretch for 10 to 12 seconds, then relax and let your arm hang by your side.
Reverse Shoulder Stretch
The reverse shoulder stretch is another example of an effective rotator cuff stretch that can be done from virtually anywhere. To perform this stretch, stand up and put both hands behind your lower back. Grasp your hands together and use your shoulder muscles to push your hands and arms back behind you until you feel a stretch in your shoulders. Push your hands and arms back as far as you can without causing pain and hold for 10 to 12 seconds. Repeat as necessary as part of your rotator cuff stretching routine.
Considerations
Stretches can be enhanced by applying heat to your shoulder area before stretching. Heat helps increase blood flow, which helps warm up your muscles and prepare them for stretching. Consider applying a heat pack or a heating pad to your shoulder for 10 to 15 minutes before performing your stretching exercises.
Warning
If you’ve incurred a serious rotator cuff injury, performing some stretches -- or any significant stretching at all -- can do more injury to the area. If you feel significant pain when you try to stretch out your injured rotator cuff, talk to your doctor. You may need surgery to repair the muscles or tendons in the rotator cuff area. Stretches will likely come in handy later as part of the surgery rehabilitation process.
