To stretch out the right rotator cuff muscle, place a non-stretchy strap with your left hand over your head and behind your back. Reach the right hand behind your back to grab the strap. Reach as far up as you can towards your limit but avoid tilting your shoulder forward. Stabilize the front of your right shoulder by placing it against a corner or a door frame and step the left foot forward. Hold tightly with your right hand and pull the strap upwards with your left. Hold this stretch for 30 seconds and repeat for 3 sets. Doing this stretch daily can help increase the mobility of your stiff shoulder if you’re experiencing shoulder impingement pain due to a tight overuse Supraspinatus Rotator Cuff muscle. It’s also great to do as a warm down stretch when it’s abnormally tight and stiff. If you have pain or if you’re unsure about how to do the exercise, please consult with your local Physiotherapist before continuing.
This exercise is great for rehabbing from a rotator cuff strain or shoulder impingement strain. Wrap a mild resistive elastic band half way down the mid back, and then cross it over at the front and securely wrap both ends onto each hand. Turn facing a wall and place your pinky finger and edge of hand firmly against it. Keep your posture tall and inner core engaged while pushing your hands against the wall up to the ceiling in “V” formation and externally rotate the hands out, holding it at the top for a good long second. Then slowly bring it back down. Repeat this 10 to 15 repetitions for 3 sets. By keeping your inner core engaged and your posture tight, this exercise is great for rebuilding the shoulder strength you need in any overhead reaching sports, especially rock climbing, volleyball, and basket ball. You should not have any pain when doing this exercise. If you do experience pain please consult your local Physiotherapist before continuing.
Shoulder Impingement pain can be caused by muscle imbalances in the Shoulder Complex. Weak and shortened external rotator cuff muscles can be one of the contributing factors to this problem. When the Rotator cuff is strong and activates properly, it dynamically stabilizes the shoulder joint and allows for proper biomechanics to occur. To strengthen the external rotator cuff muscles position your elbow by your side, shoulders relaxed and your posture in spine neutral. Holding on to a resistance band use your other hand to help it out to the end range of external rotation. The opposite hand is doing all the work pushing the band outward that is being held by your other hand. Then let the hand holding the band slowly return to the start position. This is called Eccentric Strengthening because you’re strengthening the rotator cuff with a lengthening movement of the muscles. Repeat this for 10 repetitions, doing 3 sets daily.