According to studies, almost everyone between the ages of 18 and 88 will experience some shoulder issues, including rotator cuff injuries. The tendons and four muscles that make up the rotator cuff provide stability and rotate the shoulder. Overusing the rotator cuff by pitching a baseball or swinging a tennis racket again and again can cause a rotator cuff tear. If you incorporate these stretches and rotator cuff exercises into your daily routine or workout, you can help prevent a painful injury.
Rotator cuff injuries can be due to:
Hold this stretch for 20 seconds per arm. This stretch is so simple and easy, you can do it before starting work or throughout your day to keep your rotator cuffs limber!
This yoga pose is now a common shoulder stretch. Gently reach your hands behind your back, as illustrated in the photo below, and stretch your hands toward each other. If this stretch is challenging, hold a hand towel above your head as you stretch back, then grab the other end of the towel with the opposite hand. Pull lightly on the towel with the upper hand until you feel a gentle stretch. Hold for 30 seconds.
Downward Facing Dog
This well-known yoga pose both stretches and strengthens the shoulders and rotator cuffs muscles (along with muscles throughout the body!) Start in a neutral position on your hands and knees before gently pushing yourself into downward facing dog. Don’t force your legs straight – a straight back and properly aligned shoulders are more important than straight legs. In fact, you can do this pose with bent legs.
These exercises promote balanced strength in your shoulder and help prevent injury.
Are you dealing with shoulder pain? Don’t try to self diagnose online – contact Go To Ortho to see an injury specialist. You can also stop by the clinic – we accept walk-in patients with no referral needed.
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