If you’ve been told that static stretches like the sleeper stretch are great for your rotator cuff injury, think again! These stretches may not only be ineffective, but they could actually make your injury worse.
Instead, discover four safe exercises for rotator cuff injury that will reduce pain, improve mobility, and keep your shoulder strong. Let’s dive into why static stretching isn’t the best solution and what you can do to heal effectively.
Why Should You Avoid Static Stretching?
Stretching might seem like a go-to solution for shoulder pain, but if you’re using static stretches like the sleeper stretch, it’s time to reconsider.
Stretching a muscle that’s already injured, particularly one with a small tear, can be risky. When dealing with rotator cuff pain, there’s often a chance of a tear, and static stretching a torn muscle is like pulling on a fraying rope—it increases the risk of worsening the tear. This type of stretching is passive, which can lead to further injury.
Additionally, research shows that static stretching impairs performance by decreasing muscular strength, endurance, and speed for up to 24 hours after the stretch. This is especially harmful if you’re an athlete or regularly engage in activities that demand strength and agility.
A study titled Acute Effects of Unilateral Static Stretching on Handgrip Strength found that force production dropped not only in the stretched limb but also in the non-stretched limb, showing that static stretching affects the entire body’s force output [1].
Even the flexibility gained from static stretching is short-lived. Without the necessary strength to support the extra range of motion, your body perceives the newfound flexibility as instability. To protect itself, the brain signals the muscles to tighten, leading to a reversal of any flexibility improvements.
4 Safe Exercises for Rotator Cuff Injury
Now that we understand the risks of static stretching, let’s focus on safe, effective exercises for rotator cuff injuries that build strength and improve range of motion without the risk. If you’d like a bit more guidance, you can follow along with the exercises in our video here.
1. Active Self Myofascial Release (ASMR) for the Posterior Shoulder
This technique uses a massage ball (or a tennis or lacrosse ball) to release tension and improve tissue quality in the back of the shoulder. Releasing the posterior shoulder muscles prepares you for deeper shoulder movements and improves overall mobility.
- Choose three different areas of the posterior shoulder.
- For each area, perform three movements:
- In and Out: Reach forward, pull the shoulder underneath you, and relax over the ball.
- Sweeping Motion: Sweep the arm from your side to overhead.
- Rotational Movement: Actively rotate the shoulder without pressing down to ensure you engage the right muscles.
- Repeat 3 reps of each movement for all three areas.
Why it works: This active release technique helps to improve tissue quality, reducing adhesions that limit movement.
2. Behind the Back End-Range Expansion (ERE)
This exercise improves internal shoulder rotation strength, particularly at the end range. It’s similar to proprioceptive neuromuscular facilitation (PNF) techniques but more targeted.
- Start with your arm behind your back (as high as you can while maintaining good shoulder posture).
- Lift the hand off your back using rotation, hold for 10 seconds, then press the hand into your back for another 10 seconds.
- Perform 3 repetitions per side.
Why it works: By actively engaging the rotator cuff muscles, this exercise builds the strength necessary to support improved range of motion.
3. Prone Shoulder External Rotation End-Range Expansion (90° ER ERE)
This exercise focuses on increasing external rotation strength, crucial for activities like tennis or weightlifting.
- Lie face down with your arm in a 90° position (shoulder and elbow both bent).
- Use a stick (like a broom or hockey stick) to assist in rotating the arm externally while maintaining posture.
- Hold for 10 seconds, rotate into the floor for another 10, then lift again for 10 seconds.
- Perform 3 repetitions per side.
Why it works: This exercise helps increase external rotation, an essential movement for many upper body activities, without risking injury.
4. Diamond Shoulders
This integrated movement combines strength and neuromuscular control. By teaching your body to use the right muscles in the right order, this exercise helps prevent future injuries.
- Lie face down with your hands behind your head.
- Lift your elbows and hands as high as possible, straighten your arms, then rotate and place your hands on your low back.
- Reverse the motion, lifting your hands off your back and returning to the starting position.
- Perform 4 repetitions.
Why it works: This exercise activates the entire shoulder complex, reinforcing the muscles you’ve strengthened in the previous exercises.
Routine Summary
To get the best results from these exercises, begin by performing Active Self-Myofascial Release (ASMR) for the Posterior Shoulder, in three distinct areas of the shoulder to prepare the muscles and improve tissue quality.
Then, move on to the Behind-the-Back End-Range Expansion (ERE) and Prone Shoulder External Rotation End-Range Expansion (90° ER ERE) exercises, performing 3 repetitions on each side to build strength and enhance mobility.
Finally, finish with four repetitions of the Diamond Shoulders exercise to integrate strength and neuromuscular control across the entire shoulder complex.
By following this routine three times a week for four weeks, you’ll see noticeable improvements in your shoulder’s strength, flexibility, and overall function.
Final Thoughts
Static stretching may feel good in the short term, but it’s not a long-term solution for rotator cuff injuries. These four exercises for rotator cuff injuries help you rebuild strength, increase range of motion, and protect against future injuries. Remember, consistency is key! Start incorporating these into your routine and see the difference.
If you’re experiencing persistent pain, be sure to check out our Shoulder Pain Solution program designed to address the root cause of shoulder pain and help you get back to your favorite activities, pain-free.
Looking for more ways to keep your body moving pain-free? Check out our article on Supraspinatus Exercises to support your rotator cuff.
