Home/Stretching/Rotator Cuff Stretches

Rotator Cuff Stretches

Select your routine — maintenance, post-workout recovery, pain relief, or pre-workout warm-up — and follow a timed sequence targeting all four cuff muscles.

SL
Stretch Workouts Coaches
Reviewed by Licensed Physical Therapists

via AskDoctorJo

Have a rotator cuff injury? These stretches are for maintenance and flexibility. If you're recovering from a tear, impingement, or surgery, see the complete Rotator Cuff Rehab Program instead — it includes phase-based exercise progression and a pain tracker.

Rotator Cuff Stretch Timer

⚖
Maintenance / General
〈
Post-Workout Recovery
🩹
Pain Relief
🌟
Pre-Workout Warm-Up

Rotator Cuff Anatomy: The Four Muscles

Supraspinatus

Initiates shoulder abduction (the first 15 degrees of raising the arm). Most commonly injured cuff muscle. Runs through a narrow space that can become compressed in impingement.

Infraspinatus & Teres Minor

External rotators. The most important muscles for shoulder health and stability. Weakness here leads to impingement, labral tears, and poor overhead mechanics.

Subscapularis

The largest cuff muscle. Internal rotator. Most often overlooked in both training and stretching. Tightness here (very common in lifters) reduces external rotation and overhead mobility.

Warning Signs That Need Medical Evaluation

See a doctor if you experience:
  • Night pain that wakes you from sleep
  • Inability to raise your arm above shoulder height
  • Sudden severe pain with a "pop" during activity
  • Significant weakness compared to the other side
  • Pain with pressing or reaching behind your back

Stretch Guide

Cross-Arm Stretch

Infraspinatus + Teres Minor

Bring one arm across the chest at shoulder height. Use the opposite forearm to press the arm closer to the body (not pulling the wrist). Hold 30-45s. You feel it in the back of the shoulder.

Pulling the wrist — this puts stress on the elbow. Use your forearm to press just above the elbow.

Sleeper Stretch

Posterior Capsule (Key)

Lie on the stretching shoulder. Elbow at 90 degrees. Use the other hand to press the forearm toward the floor (internal rotation). This stretches the posterior capsule — critical for impingement prevention.

Too much force. This stretch can be aggressive. Apply gentle, sustained pressure — not a hard push.

Doorway Stretch

Anterior Shoulder + Subscapularis

Arm on doorframe at various heights: low (subscapularis), mid (pec major), high (pec minor + anterior capsule). Lean forward gently. Hold each position 30s.

Only stretching at one height. Each arm position targets a different structure — vary the height systematically.