The rotator-cuff muscles help rotate the humerus bone within the shoulder socket and provide stability to the shoulder joint. Carefully stretching these muscles on a regular basis may help them function effectively and decrease your risk for injuries. Consult a professional to determine which stretches you should perform to meet your specific needs.
Arm Cross
Although the arm cross stretch targets the rear portion of the deltoid muscle, it also stretches two of the four rotator-cuff muscles -- the infraspinatus and teres minor, which assist the rear deltoid with horizontal abduction -- by spreading your arms apart from in front of your chest. Stand upright and cross your left arm in front of your chest, then pull on the back of your elbow with your opposite hand until you feel a gentle stretch through the back of your shoulder. Hold this position for 10 to 30 seconds, then switch arms.
Arms Behind Back
The arms behind back stretch targets the infraspinatus, teres minor and supraspinatus muscles, which help outwardly rotate the humerus bone within the shoulder socket. Place the back of your left hand against the middle of your back with your elbow flexed and pointed sideways. Move your elbow forward while keeping your hand against your back until you feel gentle tension through the back of your shoulder. Hold this position for at least 10 seconds, then switch arms. You can also perform the exercise with both arms at the same time.
Manual Stretches
You can have a partner stretch all the rotator-cuff muscles manually, but make sure she applies force slowly and tell her to stop when you feel a light stretch through your shoulder. Stand upright and hold either arm in a letter "L"-shaped position with your upper arm directed sideways, parallel to the floor, and your forearm pointed downward. Have a partner hold your elbow still with one hand and pull your forearm backward with the other to stretch the external rotators. Hold the stretch for 10 to 30 seconds, then turn your upper arm so your forearm points upward and repeat to stretch the internal rotators. Perform both stretches with your opposite arm as well.
Table Stretch
The table stretch targets the subscapularis muscle, which attaches to the front of the scapula bone within your upper back on one end and to the front of humerus bone near your shoulder joint on the other. The subscapularis helps inwardly rotate the humerus bone within the shoulder socket.. Sit on a chair with your left side close to a table, then place your left forearm on the edge with your elbow flexed to 90 degrees and palm facing downward. Bend forward at the waist, leaving your forearm on the table, until your head is even with tabletop, then hold for 10 seconds or more. Turn the chair around to perform the exercise with your right arm.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Medicine and Science in Sports and Exercise"; ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults; Michael L. Pollock, et. al., June 1998
- "Full-Body Flexibility"; Jay Blahnik; 2004
- "Sport Stretch"; Michael J. Alter; 1998
