Rotator Cuff Exercises: Stretches

Rotator Cuff Tendinitis Protocol

The rotator cuff is a group of muscles and tendons that attach to the bones of the shoulder joint. The tendons are located at the top of the shoulder between the ball of the shoulder joint (humeral head) and the shoulder cap (acromion). These tendons can be irritated by injury or overuse resulting in a problem called rotator cuff tendinitis.

Treatment involves rest and avoiding activities that stress the rotator cuff tendons, including any sports or work related activities. Anti-inflammatory medication taken as directed will help reduce pain and swelling.

Shoulder stretches and warming up can promote blood flow to the area and enhance the healing process as well as relieve tightness of the rotator cuff and other shoulder muscles. In the stretches that follow, the opposing arm is used to provide power, so the involved shoulder muscles are relaxed and stretched easily.

This protocol has been effective in the treatment and recurrence of shoulder tendinitis. Patients that are predisposed toward this problem can spend two minutes every morning and two minutes every evening on these exercises as a preventive measure.

If you have any questions concerning your rehabilitation program, please call Valley Orthopedic Associates at 425-656-5060.

Exercise 1. Stretching- Across the Body
Hold the elbow of the involved arm and pull across the body approaching the opposite shoulder at several different levels, including chin, mid-chest, and stomach. Hold in the maximum stretching position for a count of five. Perform this stretch 5 times a day for 10 repetitions.

Exercise 2. Stretching- Extension
Hold the wrist of the involved arm behind your back and pull up your back. Hold this position for a count of five. Perform this stretch 5 times a day for 10 repetitions.

Exercise 3. Internal Rotator Strengthening
Fasten the *rubber tubing to a secure object such as a chair or a door knob. Keep the elbow close to the side, stretch the tubing by rotating the arm inward. Hold for a count of five. Perform this strengthening stretch 5 times a day for 10 repetitions.

*We will provide rubber tubing.

Exercise 4. External rotator strengthening
Hold the *rubber tubing in each hand. Keep both elbows close to the side, stretch the tubing by rotating each arm out, away from the body. Hold for a count of five.
Perform this strengthening stretch 5 times a day for 10 repetitions.

*We will provide rubber tubing.