Exercises and stretches that can strengthen your rotator cuff are designed to rehabilitate and loosen up the tendons and muscles that are found in your shoulder. The rotator cuff connects your shoulder blade and upper arm bone, creating a large range of motion for this particular joint. Rotator cuff strengthening exercises range from resistance band training to weightlifting exercises.
Parallel Arm Shoulder Stretch
This shoulder stretch is designed to loosen up your rotator cuff and improve your overall range of motion. Start by standing up straight with your knees slightly bent and your legs shoulder-width apart. From this position, extend your left arm across your body, ensuring that your arm stays parallel with the ground. From here, pull your left elbow toward your opposite shoulder using your right arm. Hold this stretch for 10 seconds before letting go. Repeat this exercise with the opposite arm as well.
Resistance Band Shoulder Exercise
This resistance band exercise is designed to strengthen the muscles and tendons that make up your rotator cuff. Start by tying one end of your resistance band to the top corner of a doorway. From this position, grab the other end of the resistance band and bring it up above your shoulder with your right arm. Walk away from the door until the resistance band tightens. From this position, rotate your arm forward until the band and your hand are extended in front of you. Hold this position for two seconds before slowly returning to your original position. Repeat several times before switching to your left arm.
Reverse Shoulder Stretch
This reverse shoulder stretch will loosen up the joints and muscles in both of your shoulders simultaneously. Start by standing with your back straight and knees slightly bent. Clasp your hands together directly behind the small of your back. With your arms fully extended, slowly bring your arms upward, ensuring that your arms are extended the entire time. Hold the stretch for a count of 10 before releasing. As you improve, you will see an increase in the range of motion in your rotator cuff during the stretch.
Shoulder Extension Exercise
This shoulder extension exercise will strengthen your rotator cuff as well as your biceps and triceps. Grab two dumbbells and stand in front of a mirror. Extend both of your arms up above your head, with only a slight bend in both of your elbows. Once in this position, slowly bring your arms down in front of your body until your arms are at shoulder height. From this position, rotate your arms until your hands are facing upward. Rotate back and return to your original position. Repeat 10 times before resting.
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