Preventing a rotator cuff injury with proper stretching of the area is much easier than rehabilitating from an injury. If you participate in a sport like baseball that calls upon your rotator cuff a lot, you need a focused approach to your stretching of this muscle group. Include stretches that target your rotator cuff muscles in the warm-up and cool-down portions of your workout.
Dynamic Stretching
Dynamic or active stretching is the kind of stretching you will do in the warm-up portion of your workout. It uses flowing motion to prepare your muscles for your workout. After engaging in five to 10 minutes of marching or jogging in place, start a full-body dynamic stretching workout. Do shoulder shrugs, arm circles and crossing arm swings to warm up the muscles of your shoulder area. Start with small motions that increase in size with each repetition. Do eight to 10 repetitions of each dynamic stretch.
Front of Shoulder Stretch
Stretching the front side of your shoulders can be done in three different positions. In a kneeling position, clasp your hands behind your your back and straighten your arms. Lean forward, aiming your forehead for the ground and lifting your arms away from your body. Do the same stretch in a standing position, keeping your torso tall and lifting your arms away from your body. Finally, do the stretch with a partner standing behind you. Have your partner grab your forearms and pull your arms together and away from your body.
Back of the Shoulder Stretch
A comprehensive stretching program for your rotator cuff will also include stretching the back side of your shoulder. Stand with your feet apart. Do not lock your legs. Extend your left arm across your chest with your fingers pointing to the right. Keep your arm straight. With your right hand, grab the bicep or forearm of your left arm, and pull it in toward your chest, stretching the back side of your shoulder. Do not allow your shoulders to hunch up by your ears in this stretch. Turn your head to look over your left shoulder if you want to deepen the stretch. Repeat this stretch on your right arm as well.
Rotator Cuff Stretch
This stretch will home in on your rotator cuff specifically. Extend your left arm straight out to your side as you hold a broomstick in your hand. Bend your arm to a 90-degree angle with your hand pointing up and the broomstick behind your elbow and perpendicular to the ground. Use your right hand to pull the bottom of the broomstick forward slightly. Keep this stretch small to avoid injuring your rotator cuff.
