These rotator cuff pain stretches are great for the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), as well as many of the muscles around the shoulder and that connect to the scapula and can cause shoulder pain and rotator cuff pain.
All of these shoulder muscles work together, so it’s important to stretch the whole shoulder, not just the specific rotator cuff muscles.
The first set of stretches are pendulums. These are circles, side to side, and front to back. They really help open up the shoulder joint and get all the muscles warmed up.
Next is a scaption stretch. This is not flexion and it’s not abduction, but it’s right in the middle of the two. It’s usually a more comfortable position, and helps stretch many of the shoulder muscles.
The next three are using a stick, PVC pipe, broom, or cane to help with the stretch. These can be passive or active assisted stretches. They help when you might be on precautions and are not suppose to actively lift your arm, or when it just hurts too much to do it actively. They are shoulder flexion, shoulder abduction, and shoulder external rotation.
Using a wall to help support your arm is also very effective when doing wall slides. You can also use the wall or corner for a chest stretch.
Internal rotation can be very hard to get back when you have a shoulder injury or surgery. An internal rotation towel stretch and the sleeper stretch are great for this.
Finally, a prayer stretch or child’s pose is a great way to relax your arms and get a great shoulder stretch.
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