STOP Stretching Your Rotator Cuff! Do These 4 Exercises Instead

Stretching your shoulder with a rotator cuff injury or strain might make it worse! Use these four safe exercises to rebuild and rebalance the muscles.

Start by learning why static stretching can increase your pain or make your injury last longer.

However, if you aren't doing anything (no walking, exercises, sports, activities, etc.), static stretching is better than nothing. But if you're active at all, these exercises will be better than static stretching.

For the first exercise, you'll need a massage ball. You can also use a tennis, baseball, or lacrosse ball if those are handy. Make sure to pick a meaty area. If you pick a bony area, it's going to hurt in a bad way and you aren't gaining anything for the pain. Consistency is the key here. It will get less uncomfortable over time.

The second exercise will improve strength at your end range. For this one, pay attention to your shoulder position. You want to maintain good shoulder posture the whole time; otherwise, you're not training the correct muscles. Focus on the rotation movement.

The third exercise also works your end range of motion, but this time, it involves external rotation. You'll need a hard stick, such as a hockey stick or broom handle. Try not to tense up your back or neck during the exercise.

The fourth exercise creates an integrated movement pattern to train your neuromuscular system to use the correct muscles in the correct order, avoiding long-term injury.

Did you learn about your shoulder mechanics, or did the exercises make your shoulder feel better?

Tap those like, subscribe, and notify buttons for new info each week to keep you moving freely and without pain for life.

IN THIS VIDEO

00:00 - Intro
00:19 - Background
02:47 - Research

Exercises
06:00 - ASMR: Posterior Shoulder:
08:20 - Behind the Back ERE
11:21 - 90° Shoulder ER ERE
14:12 - Diamond Shoulders

16:27 - Routine Summary
17:01 - Next Steps

RESOURCES AND LINKS MENTIONED

Acute effects of unilateral static stretching on handgrip strength of the stretched and non-stretched limb: https://pubmed.ncbi.nlm.nih.gov/29453756

5 Movements EVERYONE Shoulder Master for Pain-Free Shoulders:    • 5 Movements EVERYONE Should Master fo...  

4 INCREDIBLE Shoulder Mobility Exercise Progressions (Increase Strength & ROM):    • 4 INCREDIBLE Shoulder Mobility Exerci...  

Shoulder Pain Solution: https://www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.