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 longterm injury.

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

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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 nonstretched limb: https://pubmed.ncbi.nlm.nih.gov/29453756

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