Rotator cuffs Stretching Routine

Comprehensive stretches targeting Rotator cuffs to improve flexibility and mobility.

01:00

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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

Sleeper Stretch
Repeat for each leg/arm

The sleeper stretch is a shoulder stretching exercise that targets the posterior capsule of the shoulder joint. It helps to increase shoulder flexibility and range of motion.

Starting position

  1. Lie down on your side on a comfortable surface, like a yoga mat or cushioned floor.
  2. Extend your lower arm straight out in front of your body.
  3. Bend your upper arm at a 90-degree angle, so your forearm points straight up and your hand is near your head. Keep your upper arm close to your side throughout the stretch.

Motion

  1. Use your opposite hand to gently press down on the back of your upper hand and wrist.
  2. As you do this, let your forearm rotate inward, causing a gentle stretch in the back of your shoulder.
  3. Lower your forearm towards the ground, aiming to get it as close to the floor as possible. Remember, we want a comfortable stretch, not pain.
  4. Hold the stretch while breathing deeply and staying relaxed. Focus on feeling the gentle pull in the back of your shoulder.

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