To stretch the Posterior Rotator Cuff muscles start by finding a chair, table or machine so that you can bend at roughly a 90 degree angle with you upper chest resting on top of it.
Next, with chest resting on the equipment, grasp the dumbbell, if at home you may improvise with a heavy book or a brick from the backyard, with your arm hanging down try your best to relax your shoulder and hold this position for a count of 30. Then do the same for the other arm.
The muscles this Rotator Cuff exercise stretches are primarily the infraspinatus and teres minor, secondarily the supraspinatus.
When doing any sort of heavy lifting, particularly weightlifting, excessive friction is caused on the long head of the biceps, this exercise will help strengthen the muscles necessary.
Benefits of Rotator Cuff stretching exercises:
- Increased circulation to the shoulder muscles
- Increased flexibility to the shoulder muscles
- Loosens muscles in the shoulder to prepare for any heavy lifting
- After exercise, this exercise helps to relieve the stress on the muscle to help prevent soreness and cramps
- Helps strengthen the rotator cuff muscle group to maintain the proper positioning of the rotator cuff
- Healthy Shoulder Handbook: 100 Exercises for Treating and Preventing Frozen Shoulder, Rotator Cuff and other Common Injuries
- Shoulder Pain? The Solution & Prevention, Revised & Expanded
- Fixing You: Shoulder & Elbow Pain: Self-treatment for rotator cuff strain, shoulder impingement, tennis elbow, golfer’s elbow, and other diagnoses.