The shoulder joint is an amazingly complex structure with many muscular attachments that enable it to move in multiple directions. When the structures surrounding the shoulder are strong and balanced, the muscles are capable of generating great force, as in pitching a baseball or throwing a javelin. The rotator cuff muscles are vital to shoulder function, and stretching them is an important part of injury prevention and rehabilitation.
Rotator Cuff Anatomy
The rotator cuff is a complex of four muscles: the subscapularis, the supraspinatus, the infraspinatus and the teres minor. The tendons of these muscles attach to bones of the shoulder girdle, forming a "cuff" and functioning to rotate the head of the humerus, the "ball," in the glenoid cavity of the scapula, the "socket." Lack of use or overuse can both cause an imbalance of muscle tension in the rotator cuff, pulling the joint out of alignment and painfully compressing the nerves and soft tissue. Exercises that both stretch and strengthen the rotator cuff are necessary to maintain the integrity of the shoulder joint.
Supine Stretches
Lie on your back on the floor, knees bent, pressing the navel toward your spine. Lace the fingers of both hands together at the base of the skull. Inhale deeply, then exhale as you open your shoulder girdle, pressing the elbows away from your mid-line toward the floor. Hold for 15 to 30 seconds, then return to your start position. Repeat three to five times. Still lying on your back, grip a light bar shoulder width at the hips, elbows straight. Inhale as you slowly arch the bar over you chest and above your head, attempting to reach the floor. Hold at the farthest point for 15 30 seconds, then slowly return to start. Repeat three to five times
Standing Stretches
Stand erect with your chest lifted, shoulder blades drawn back and down, arms at your sides, palms facing forward. Inhale and lift your arms "thumbs up" until they are in line with your shoulders, in a cruciform. Exhale and rotate "palms up". Hold for a few seconds, then rotate downward "palms back" and hold. Return to start, then repeat. Next, keeping your chest lifted, put your hands behind your back and grasp your right wrist with your left hand. Pull gently across your back, holding at the farthest point. Grasp your left with your right and repeat.
Maintaing a Healthy Rotator Cuff
While repetitive motions like pitching a baseball place wear and tear on the rotator cuff, most rotator cuff problems stem from inactivity. According to the University of Washington's Department of Orthopedics and Sports Medicine, rotator cuff defects are common in individuals in their 50s and 60s who have led sedentary lives with no incidence of injury or overuse. A 1998 survey of 233 patients with defective rotator cuffs revealed that 70 percent of them led sedentary lives and did only light work. To keep your joints healthy and pain-free, a balanced resistance training program that works all muscles surrounding a joint, coupled with deliberate stretching, is your best defense.
References
- University of Washington Department of Orthopedics and Sports Medicine: Rotator Cuff Relevant Anatomy and Mechanics
- FamilyDoctor.org: Rotator Cuff Exercises
- The Stretching Institute: Rotator Cuff Injury and Shoulder Tendinitis Exercises
- Quincy Medical Center: Shoulder Tendonitis: Eric Berkson, MD
- Human Anatomy: Humeral Articulation or Shoulder Joint
