The rotator cuff is a tendon that connects four small muscles of the shoulder called the rotators. You can easily injure any of these muscles or the tendon because comparatively, they are the weakest parts of the shoulder. These muscles include teres minor, supraspinatus, infraspinatus and subscapularis. Stretching exercises prevent injury as do strengthening exercises. A rubber exercise band is a useful tool because you can use it not only for stretching in lieu of a towel or yoga strap, but also for resistance in strength exercises.
Choosing a Band
Rubber exercise bands come in a variety of lengths, widths and designs. Some have handles, some have detachable handles that are interchangeable with ankle cuffs, some are wide like rubber bands, some are thin like ropes and some are in shapes like circles or figure 8s. For stretching, a wide band without handles works best because the handles will only dangle and get in the way. A wide band is easier to grab a hold of. That doesn't mean you can't use other types, it's just that this kind is easier for stretching. Bands come in different "weights"; the higher the weight, the heavier they are to pull. Any weight works for stretching, but choose a light weight band if you also want to use it for rotator cuff strengthening exercises.
Internal Rotation Band Stretch
To perform the external rotation stretch, bend your left arm, and place it against your lower back with the palm facing away from you. Use your right hand to hold one end of the band behind your upper back and let the band hang near your spine. Grab the other end with the left hand. Pull toward the ceiling with the right hand, which then pulls the left arm, too. Go until you feel a stretch in the front of your left shoulder. Hold for 30 seconds, and switch arms.
External Rotation Band Stretch
The external rotation stretch with a band is very similar to the internal rotation stretch, except that it stretches the shoulder in the opposite direction. Doing both exercises ensures that you stretch all four rotator cuff muscles. To begin, assume the same starting position with the left hand behind the back holding the band and the right hand holding the other end. Next, pull down with the left hand to pull the right arm down and stretch the right shoulder. Hold for 30 seconds, and then switch sides.
Rotator Cuff Impingement
A condition called rotator cuff impingement, or shoulder impingement, occurs when exercise stress becomes too much for weak or inflexible rotators. Stretching increases the flexibility of your rotator cuff and helps prevents shoulder pain and injuries. You are especially at risk if you frequently strengthen the chest or back but neglect the shoulders. You then use your strong chest or back muscles, and the weak rotators, the weak link in the chain, tear or become inflamed. Impingement syndrome develops. Symptoms include limited mobility, pain and weakness in the shoulder. This is one of the most common causes of shoulder pain in adults, according to the American Academy of Orthopaedic Surgeons.
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