How to Stretch Your Rotator Cuff with a Band

You might not realize just how much you use your shoulders until you injure the group of muscles and tendons that surround your shoulder joint called your rotator cuff. Whether you’re exercising, playing sports, or trying to reach into the backseat behind you, a strained or tight rotator cuff can make things super painful and difficult. If the injury is serious enough, you may have difficulty raising your arm and might even have to get surgery. The good news is you can use a resistance band to help stretch and strengthen your rotator cuff. But, before you do, check with your doctor to make sure these exercises and stretches are safe for you and won’t cause further injury.

[Edit]Steps

[Edit]Rotations

1. Make a loop with the band and tie it to a doorknob. Take a resistance band designed for exercise and form it into a loop. Tie the ends together securely so it won’t come undone.^[1] Find a doorknob or a stable object such as a table or desk and loop the exercise band around it so it’s firmly attached.^[2]
   
   • Make sure the ends are tied together really well so there’s no chance they separate while you’re stretching.
   • You can also use a band that already is a loop.
   • Use an object that’s about the height of your hip.
2. Target your rotator cuff with internal rotations. Stand with the shoulder you want to stretch facing the doorknob and take the end of the band with 1 hand. Hold your arm at your side with your elbow bent 90 degrees. Slowly bring your arm across your body, which will cause your shoulder to rotate internally. Then, slowly return to the starting position.^[3]
   
   • Make sure you keep your elbow close to your side to help target your rotator cuff.
   • Aim for 10-15 reps on each arm.^[4]
3. Follow up with external rotations to balance your stretch. Stand with the shoulder you want to stretch away from the doorknob and hold the band with your arm at your side and your elbow bent at a 90-degree angle. Slowly move your arm outward to externally rotate the inside of your shoulder. Then, slowly bring your arm back to the starting position.^[5]
   
   • Just like with the internal rotations, it’s super important that you keep your elbow close to your side so the exercise is focused on your rotator cuff.
   • Do the rotations on both arms and aim for about 10-15 reps to stretch your rotator cuff.^[6]
4. Try upward rotations to stretch your cuff further. Stand facing the doorknob and take hold of the end of the band. Bend your elbow to a 90-degree angle and raise your arm to shoulder-height. Keep your elbow level and slowly raise your hand until it’s in line with your head to rotate your shoulder and stretch the cuff. Then, slowly return to the start position.^[7]
   
   • Make sure you stretch both shoulders.
   • Try a few reps at first and try to progress to 3 sets of 12 reps on each arm.
5. Work your back and shoulders with standing rows. Stand facing the doorknob and take the band in 1 hand. Hold the band at your side with your elbow bent at a 90-degree angle. Slowly pull your elbow straight back and then slowly return to the start position. Perform 1 set on 1 arm, then switch and do it on your other arm.^[8]
   
   • Aim for 3 sets of 12 reps to get a good stretch of your rotator cuff and upper back.

[Edit]Retraction

1. Put the band around a bedpost at waist height. Take an elastic exercise band and place it around a solid object like a bedpost. Line up the band so it’s even with your waist.^[9]
   
   • Use an elastic band designed for exercise such as surgical tubing or a Thera-Band.
2. Hold each end of the band with your hands. Center the band on the solid object so both sides are the same length. Grip 1 end of the band with 1 hand and the other end with your other hand.^[10]
   
   • Take a firm grip so the band doesn’t pop out of your hand while you’re using it.
   • It may help to loop the ends of the band around your hands so you have a better grip.
3. Bend your elbows 90 degrees and pull the band back. Keep your arms at your sides and bend your elbows to 90 degrees. Slowly pull the band back toward your hips to stretch your rotator cuff inside both of your shoulders.^[11]
   
   • Move slowly and carefully. Don’t yank or snap back on the band.
4. Squeeze your shoulder blades and return to the starting position. As you pull the band back, squeeze your shoulder blades together to deepen the stretch. When you can’t stretch anymore, slowly release the tension and move your arms back to their original position.^[12]
   
   • Repeat the exercise 8-12 times to get a good scapular retraction, which is also a great way to stretch your rotator cuff.

[Edit]Safety

1. Warm up with 5-10 minutes of low-impact activity before you stretch. Get your muscles and joints ready to be stretched with some light warmup activities such as walking or riding a stationary bike. Spend at least 5 minutes getting your blood pumping and your body primed for the stretching exercises.^[13]
   
   • Stretching without first warming up could lead to another injury.
2. Stop exercising and call your doctor if you feel pain. If you’re not sure if you’re performing the exercises correctly, stop doing them to prevent possibly injuring yourself. If you feel pain or you injure your shoulder while you’re doing the exercises, stop doing them and call your doctor to be safe.^[14]
   
   • Some clicking and popping during the exercises doesn’t necessarily mean something is wrong as long as there’s no pain. But if you feel like your rotator cuff is grinding, there could be a problem and you need to talk to your doctor.
   • A little soreness after stretching is normal. But if it doesn’t go away after 2 hours, see your doctor.
3. Wait 3-6 weeks after you’ve had shoulder surgery to stretch. Stretching your rotator cuff can be really beneficial, but if you recently had shoulder surgery, it’s important that you wait until you’ve healed enough to safely perform the exercises. Wait at least 6-8 weeks, and follow the advice of your doctor to avoid seriously injuring yourself.^[15]
   
   • If you had surgery for tendinitis, your doctor may recommend that you start stretching your rotator cuff right away.

[Edit]Tips

• Start slow and take it easy if you’re just starting to stretch your rotator cuff. You don’t want to strain or further injure yourself.

[Edit]Warnings

• Talk to your doctor before you try stretching your rotator cuff with a band, especially if you recently had shoulder surgery to make sure it’s safe for you.

[Edit]References

1. ↑ https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf
2. ↑ https://www.uofmhealth.org/health-library/ue4829
3. ↑ https://www.uofmhealth.org/health-library/ue4829
4. ↑ https://www.health.harvard.edu/shoulders/stretching-exercises-frozen-shoulder
5. ↑ https://www.uofmhealth.org/health-library/ue4829
6. ↑ https://www.health.harvard.edu/shoulders/stretching-exercises-frozen-shoulder
7. ↑ https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf
8. ↑ https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf
9. ↑ https://www.uofmhealth.org/health-library/zm2390#zm2390-sec
10. ↑ https://www.uofmhealth.org/health-library/zm2390#zm2390-sec
11. ↑ https://www.uofmhealth.org/health-library/zm2390#zm2390-sec
12. ↑ https://youtu.be/FkzYvxhgqQQ?t=85
13. ↑ https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf
14. ↑ https://www.uofmhealth.org/health-library/ue4829
15. ↑ https://www.uofmhealth.org/health-library/ue4829