The Rotator Cuff Stretch aims at improving flexibility of the rotator cuff and muscles acting on the shoulder.
The rotator cuff stretch is usually integrated into a tennis strength and conditioning program to reduce the risk of tennis shoulder injuries and it aids in the muscle recovery process, especially when you are working a lot on the serve or overhead slams.
You want to use a bar that is sturdy and a bit longer than your tennis racquet. Then take one arm behind the back and place the bar over your shoulder.
Now you grab the one end of the bar with one hand above your head and the hand behind your back grabs the lower end of the bar.
Use your shoulder as a pivot point and pull the bar towards the ground until you feel the stretch deep inside your shoulder.
Rotator Cuff Stretch Recommendations
Implement the stretch into your static stretching routine post training or workout. This is also a great time to relax mentally.
Either close your eyes and focus on your breathing or you can also listen to relaxing music.
After you are finished stretching out you should feel relaxed and ready for a good massage!
Rotator Cuff Stretch Description Summary
- Extend the left arm behind the torso, internally rotate, and flex the elbow to ~90˚
- Grab the straight bar with the right hand, take it over the shoulder, and connect with the left hand
- Pull bar upward and then apply downward pressure on the bar; maintain neutral pelvic and spine position; look forward
- Hold stretch for 45 seconds
Targeted Musculature
- Subscapularis
- Pectoralis major
- Latissimus dorsi
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Other Shoulder Stretches For You
Apart from the Bar Rotator Cuff Stretch we have some other stretches for you that target the muscles acting on the shoulder.
Simply click on them to learn more or watch the videos:
Training Zone
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:
