If you’ve been following my blog posts and articles about rotator cuff injury, then you’ll already have a good understanding of what’s required for its treatment and prevention.
There is, however, one more important aspect that is crucial for keeping rotator cuff injury away. And that is…
Stretching the rotator cuff and surrounding muscle groups.
The best way to avoid rotator cuff injury is with proper preparation and conditioning, and one of the best ways to do that is to improve the flexibility of your upper back, shoulders and arms with effective rotator cuff stretching exercises.
Here’s 2 stretches for the chest and shoulders to get you started. Once you’ve done these a few times visit our stretching videos page and try some of the other stretches listed under the shoulder, chest, arm and upper back links.
Warning: The rotator cuff (and shoulder) are some of the most over-stretched muscle groups in the body. DO NOT apply excessive force when doing the following stretches.
Parallel Arm Shoulder Stretch (1:18)
Stand upright and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your opposite shoulder. Keep your arm straight and parallel to the ground. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.
Parallel Arm Chest Stretch (1:23)
Stand with your arm extended to the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.) Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.
If you’re suffering with rotator cuff pain or you’re trying to recover after a shoulder surgery, take a look at our comprehensive, 7 step rotator cuff treatment system.
Until next time; stay healthy, keep stretching and God bless.
The Stretch Coach
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