Stretching- Rotator Cuff

ROTATOR CUFF

The rotator cuff is a group of four muscles that stabilize the shoulder and allow it to move. You should visualize the head of the arm bone as a golf ball, and the area of the shoulder blade as a golf tee. “The rotator cuff serves as a sleeve that enables the ball to spin and roll while remaining on the tee.

The most common rotator cuff injuries are impingements and tears. An impingement occurs when a rotator cuff muscle swells and cramps the space between the arm and shoulder bones, causing pinching. Muscle strain or other overuse injuries, as well as bone spurs, are common causes of swelling.

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Step 1

Stand, lay down or sit to stretch your rotator cuff muscles throughout the day. Raise one arm and move it diagonally across your chest. With the opposite hand, apply slight pressure on the arm near the elbow. Press smoothly and evenly without bouncing the arm. Hold the pressure for about 30 seconds and release. Repeat the stretching exercise on the other arm.

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Step 2

Put both hands behind your back and clasp them together. Raise your hands upward as high as you can without causing pain in your shoulders. Hold the stretch for 20 to 30 seconds, and be careful not to bounce. Let your hands drop back to the resting position and repeat the stretch two or three times.


Rotator Cuff Video