The first step in treating an injured rotator cuff is restoring the range of motion. We start them with basic exercises to rebuild flexibility within the joint. Movement first. Strength later. Here are three stretches to keep your shoulder limber for day-to-day activities.

Over Your Head Stretch

This stretch uses both arms, allows her good shoulder to help bad one. You’ll need a light band or rod. The stretch helps you better reach overhead, like when you’re putting away dishes.

• Lie flat on the floor or your bed, your arms straight at your sides.
• Hold the cane/rod with both hands near your hips.
• Keeping your arms straight, slowly bring the cane/rod up in an arc-like trajectory.
• Continue the motion until the cane/rod goes over your face and (ideally) touches down above your head.
• Return to starting position.
• Repeat five times.

Up the Back Stretch

This stretch uses both arms reaching behind you such as when putting on a shirt or jacket.

• Start in a standing position, your arms at your side.
• Hold the cane against your body behind you. (It’ll probably start near the top of your butt.)
• Slowly slide the cane/rod up your back, bending your elbows as it travels up.
• Go as high as feels comfortable.
• Return to starting position. Repeat five times.

Bent Arm Stretch

A bent-arm stretch for the rotator cuff involves holding your arm bent at a 90-degree angle and rotating it at the shoulder. This stretch can help improve movement in the joint and relieve pain. 

• Lie down with your arms at your side and elbows bent at a 90-degree angle, like the letter L. Hold a cane/rod in your hands (You should be looking at your fingers clasping the cane/rod.)
• Rotate your arms up and over your head, maintaining the 90-degree bend in your elbows. Go as far as you can. If you reach the floor behind your head, great! If not, that’s OK, too.
• Return to starting position.
• Repeat five times.