Rotator Cuff Stretch

Rotator Cuff Stretch — Two Variations

The rotator cuff is a group of four muscles and tendons that wrap around the humeral head like a cuff, providing dynamic stability to the shoulder joint. These muscles endure constant stress, and their stiffness or inflammation is one of the most common causes of shoulder pain. The two variations presented here — one without equipment, the other with a towel — effectively stretch the rotators by targeting both internal and external rotation.

Why Stretch the Rotator Cuff?

Rotator cuff tendinopathies account for up to 70% of consultations for shoulder pain. The supraspinatus, in particular, is prone to wear and partial tears, worsened by repetitive overhead movements. A regular stretching program maintains tendon flexibility, improves local blood flow and reduces the risk of subacromial impingement by allowing the humeral head to glide freely in the glenoid cavity.

Anatomy Involved

• Supraspinatus — located above the scapular spine, it initiates abduction and is the most vulnerable to cuff injuries.
• Infraspinatus — occupies the infraspinous fossa of the scapula, the primary external rotator of the shoulder.
• Teres minor — a small muscle along the lateral border of the scapula, assisting the infraspinatus in external rotation.
• Subscapularis — located on the anterior surface of the scapula, it is the only internal rotator of the cuff.

Step-by-Step Instructions

Variation 1 — Without Towel (Internal Rotation)

Stand and reach your right arm behind your back, hand toward the opposite scapula. With your left hand, grasp your right elbow and gently pull it to the left, intensifying the stretch on the back of the right shoulder. Hold for 20 to 30 seconds, breathing deeply. Release and switch sides. Repeat 3 times on each side.

Variation 2 — With Towel (Combined Rotation)

Hold a towel in your right hand and drape it over your right shoulder behind your back. Grasp the lower end with your left hand behind your back. The right hand is in external rotation at the top, the left in internal rotation at the bottom. Gently pull upward with the right hand to stretch left internal rotation, then downward with the left to stretch right external rotation. Alternate 5 times in each direction, holding each pull for 5 seconds.

Duration and Repetitions

• Variation 1: 20–30 seconds, 3 repetitions per side
• Variation 2: 5 pulls in each direction, 5 seconds each
• Frequency: 1 to 2 times daily
• Total duration: approximately 6 minutes

Safety Tips

• Never force the rotation: rotator cuff tendons are delicate and excessive pressure can worsen an existing tendinopathy.
• The towel allows you to gradually adjust intensity, ideal for less flexible individuals.
• Stop immediately if you feel sharp pain, a popping sensation or instability.
• If you have had rotator cuff surgery, consult your surgeon before resuming these stretches.

Who Benefits from This Exercise?

This exercise is particularly beneficial for overhead athletes (swimmers, tennis players, throwers), manual workers engaging their shoulders, and anyone rehabilitating from a rotator cuff tendinopathy. It is suitable for all levels, provided joint comfort limits are respected.