Stretch Of The Week – Stick Assisted Internal Rotator Cuff Stretch



Stick Assisted Internal Rotator Cuff Stretch

When we sit hunched over a desk or tablet all day our internal rotator muscles of our shoulders shorten (and get tight) along with our pectoral muscles. This is generally the cause of most adults poor posture and it’s associated pain. The stick assisted internal rotator cuff #stretch is excellent for relieving neck, shoulder, and upper back pain caused by this poor posture and rounded shoulders. This is also staple for all athletes, involved in sports or activities with a high usage of their shoulder cuff. Examples include baseball, tennis, and volleyball players, along with rock climbers and powerlifters. In addition, this is amazing for postnatal moms especially when breastfeeding due to hunching your shoulders over while feeding your pride and joy. Take time to take care of yourselves too moms!

1. Grab a broom stick with your left hand reach one end up under your right arm behind it and pointing up.
2. Lift your right arm up to shoulder height, bending your elbow 90 degrees and reach your right hand back to grab the end of your broom stick.
3. Stand upright lifting your chest and pulling your shoulders back.
4. With your left hand, gently lift its end of the broom stick out away from your body, thus pulling back and down on your right hand.
5. Pull until you feel a gentle to moderate stretch on the front of your right shoulder. (Hold for 30s)
6. Repeat the stretching on your left arm.

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