Shoulder (Rotator Cuff) & Arm Stretches

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Arm Hug

Arm Hug

This is extremely effective at reducing pain and increasing the range of movement in the shoulder muscles (rotator cuff muscles).

Pull your arm gently across your body, making sure not to raise up your shoulder until you feel a stretch across the back of shoulder/upper arm.

Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

Lateral Neck Stretch

This stretch is very effective at relaxing tight neck and shoulder muscles.

Hold the left arm with the right hand and very gently pull the arm down.  Then tip the head to the right until a stretch is felt down the left side of the neck muscles.  Then switch the hand hold over and repeat on the other side.

Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

Lordswood Osteopathy clinic
lordswood osteopathic clinic

Arm Elevation Stretch

This is a very effective way to stretch the back of the shoulder and upper arm as well as the rotator cuff muscles.

Put your arm over your head as if you are washing the back of your neck and then gently push the arm back towards the back of your head.  If any pain is felt try changing the angle of the arm until a stretch is felt and not pain.

Hold for 20-30 seconds and repeat two more times (three in total on each side).

Hold for 20-30 seconds and repeat two more times (three in total on each side).

Modified Arm Elevation Stretch

If no stretch is felt on the arm elevation stretch, then try this modified arm elevation stretch.  The starting stretch position is the same but this time use the other hand to hold the elbow of the elevated arm from behind the head and pull the elbow backwards gently until a stretch is felt at the back of shoulder/upper arm (rotator cuff muscles).

lordswood osteopathy clinic
Lordswood osteopath clinic

Assisted Arm Elevation Stretch

To make the arm elevation stretches even stronger, a prop can be used such as a hand towel.

Hold the towel in one hand and allow it to drop down the back.  Grasp it with the other hand and gently pull the towel in a downwards motion until a stretch is felt in the back of the shoulder/upper arm of the elevated arm.

Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

 

Doorway Stretch (Pects/Pectoral Stretch)

This stretch is very effective at stretching the muscles at the front of the chest and upper arm (pects/pectoral muscles) which allows the shoulder to be held in a more neutral position and therefore helps to reduce pain and stiffness.

Hold the arm and elbow at 90 degrees and put the forearm along the door frame.  Turn your head and upper body away from the elevated arm until a stretch is felt along the front of the chest/upper arm.

Hold for 20-30 seconds and repeat two more times (three in total on each side).  Do not pull into pain.

lordswood osteopathic clinic

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Lordswood Osteopathic Clinic

The Lordswood Osteopathic Clinic was established and is run by Sue Jennings, BSc (Hons), Osteopath. The Lordswood Osteopathic Clinic is situated on the ground floor of Lordswood Leisure Centre, North Dane Way, Chatham, with plenty of free parking and disabled access.

The clinic is open during the daytime on Monday to Friday, evening appointments available Monday, Tuesday, Wednesday & Thursday evenings. Lordswood Osteopathic Clinic staff are all registered with the General Osteopathic Council (GOsC).