How Do You Stretch A Sore Rotator Cuff?

Stretching a sore rotator cuff should be done gently and mindfully to avoid further strain.

Safe stretches to help relieve soreness and improve flexibility:

1. Pendulum Stretch

• How to Do It – Stand next to a table or counter, placing your non-affected arm on it for support. Let the sore arm hang down, keeping it relaxed. Gently swing the arm in small circles (about 10-12 inches in diameter).
• Benefits – Loosens up the shoulder joint without putting much strain on the rotator cuff.
• Reps – Perform for 30 seconds, then rest and repeat a few times.

2. Crossover Arm Stretch

• How to Do It – While standing or seated, take the sore arm and bring it across your chest, using your opposite hand to hold the arm in place at the upper arm.
• Benefits – Stretches the shoulder muscles and relieves tension in the rotator cuff.
• Hold – Hold for 15-30 seconds, repeat 2-3 times.

3. Towel Stretch (Internal Rotation Stretch)

• How to Do It – Hold a small towel behind your back with both hands, one arm reaching overhead and the sore arm reaching up from below. Gently pull on the towel with the upper hand to stretch the lower shoulder.
• Benefits – Helps improve the internal rotation of the shoulder, stretching muscles around the rotator cuff.
• Hold – Hold for 15-30 seconds and switch sides if needed, repeating 2-3 times.

4. Doorway Stretch

• How to Do It – Stand in a doorway with your elbows at 90 degrees, placing each forearm on the sides of the door frame. Step one foot forward gently, feeling a stretch across the front of the shoulders.
• Benefits – Stretches the chest and the front shoulder muscles, relieving tension on the rotator cuff.
• Hold – Hold for 15-30 seconds, repeating 2-3 times.

5. Sleeper Stretch

• How to Do It – Lie on your side with the sore arm underneath, bent at a 90-degree angle. Use your other hand to gently push the forearm down towards the floor, feeling a stretch in the shoulder.
• Benefits – Targets the rotator cuff and improves shoulder mobility.
• Hold – Hold for 15-20 seconds, repeat 2-3 times.

Tips for Stretching a Sore Rotator Cuff

• Warm Up – Gently warm up the shoulder with a warm towel or light movements before stretching.
• Go Slow – Avoid sudden or jerky movements; stretching should feel gentle.
• Don’t Overstretch – Stretch only until you feel mild tension, not pain. If you feel any sharp pain, stop immediately.
• Consistency – Stretch daily or as recommended by a healthcare provider to gradually improve flexibility.

If your soreness persists or worsens, talk to a physical therapist or doctor for personalized guidance and possible strengthening exercises.