Your rotator cuff helps your shoulder perform rotating motions, such as throwing a ball. The four muscles that make up your rotator cuff are the supraspinatus, infraspinatus, subscapularis and teres minor. When you have progressed far enough in your rehabilitation of a minor rotator cuff tear, your doctor will clear you to stretch these muscles. Hold all stretches for 30 seconds and repeat stretches three times on each side.
Elbows Forward Stretch
This stretch will isolate your supraspinatus muscles, which attach to the top of your humerus and stabilize your upper arm. Stand with your feet shoulder-width apart and your knees slightly bent. Pull your abdominal muscles in toward your spine to hold your torso tall. Place the backs of both hands on your hips with your fingers pointing behind you. Keeping your hands still, move your elbows forward. Your goal should be to get your elbows as close together in front of your body as you can without taking your hands off your hips.
Across the Chest Stretch
This will stretch the back side of your shoulder, including your supraspinatus and infraspinatus muscles. Again, stand with your feet shoulder-width apart, knees slightly bent and abdominal muscles pulled in toward your spine. Relax your shoulder blades down toward your hips. Cross one arm in front of your chest, grabbing it with your other hand. Place your hand above or below your elbow and pull your arm in. Your palm should face behind you. To deepen the stretch, you can turn your head to look over your shoulder.
Single Elbow Stretch
This is another stretch for your supraspinatus and infraspinatus muscles. Stand in the same position as above, feet apart, knees relaxed and abs in. Place the back of one hand against your lower back with your elbow jutting out to the side. Take your other hand and gently pull your elbow forward. Keep your hand stationary on your lower back, and do not allow your shoulders to shrug up toward your ears when you do this stretch.
Partner Stretch
This assisted stretch will help you isolate your subscapularis and teres minor muscles. Lie on your back on an elevated surface, such as a bleacher or folded mat. Have your partner stand on the side you are going to stretch. Bend your arm to a 90-degree angle with your elbow and shoulder even. Have your partner grab your elbow to stabilize the stretch, and gently push your fist backward, toward the ground. Perform this stretch very slowly so you can warn your partner if you feel any pain.
