6 Easy Stretches For Rotator Cuff

6 Easy Stretches For Rotator Cuff

A Rotator cuff is a group of muscles running from shoulder blade to upper part of the upperarm bone. These muscles play a crucial role in the stabilization of the shoulder joint and mobility of the shoulder. Rotator cuff pain occurs when the rotator cuff tendons get impinged under the shoulder joint or get strained or torn. Mainly, rotator cuff injury results from chronic repetitive use.

  1. Codman Pendulum Exercises-Stand and lean over a little, with the affected arm hanging slightly. Take the support of a table with the unaffected side hand. Now rotate the affected arm freely in circles, clockwise and anti-clockwise direction, ten times in each direction. Gradually widen the circle to stretch the shoulder joint capsule. Once you are comfortable, add weights (0.5 kg to start with) to your hand and do the same exercises. You can also do forward-backward movement and side-to-side movement of the shoulder.
  2. Crossover stretch– Grab the involved arm above your elbow with your opposite hand, and pull it across your body toward your chest until you feel a stretch in your shoulder. Hold this stretch for 10 seconds and repeat ten times.
  3. Lying Lateral-Medial Rotations-Lie down on your affected side with a towel roll tucked under your upper arm, and your elbow bent to 90- degrees. Slowly rotate your forearm upward, then return to the starting position. Now move your arm inward and return to the starting position. Repeat ten times in each direction.
  4. Standing Row Stretch- Anchor and secure the middle of the resistance band to the doorknob and hold the two ends of the band in your hands with elbows bent. Now pull the ends of the band as your elbows move backward. Then return to the starting position. Repeat ten times.
  5. Bent-Over Horizontal Abduction-Lie on your stomach on the bed with your involved arm hanging over the side. Keep your arm straight and slowly raise it to eye level. Hold for 10 seconds and slowly lower it back to the starting position. Repeat ten times.
  6. Scaption– Stand with your feet slightly apart. Now lift your arms up and to the sides at a 45-degree angle, hold for 5 seconds and then gently bring them down. Repeat ten times.

Ensure that the correct form of exercise is done. Do warm-up your muscles before exercising.


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