Tag: Rotator Cuff

Rotator Cuff Stretches

Rotator Cuff Stretches

How to do the best rotator cuff stretches to decrease shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your bench press!

Your shoulder is the most moveable joint in the body and without proper Rotator Cuff Strength and Mobility, you will likely feel pain almost every time you work your shoulders; such as during the Bench Press and Military Press.

To fix your shoulder pain forever simply learn how to move properly and keep your rotator cuff healthy with these exercises. Working on your shoulder mobility is also essential if you enjoy sports like golf or basketball. 

How To Strengthen Your Rotator Cuff Muscles!

Shoulder Flexion Stretch


  • Improve Shoulder and Elbow Flexion


  1. Shoulder Flexion (Latimus Dorsi, Triceps Brachii)
  • While standing erect, grasp a stable structure or band anchored at shoulder height or higher.
  • Turn away and fully extend your arm holding the object with no tension on it.
  • Begin to walk away while allowing your shoulder and elbow to flex.
  • Move away while maintaining a vertical torso until your shoulder is fully flexed.
  • Maintain this tension and move into different positions, finding tight areas.
  • To increase the stretch, move farther away, lean forward, rotate inward or extend your elbow.

Shoulder Girdle Extension Stretch


  • Improve Shoulder Integrity
  • Improve Shoulder Extension and External Rotation


  1. Shoulder Extension (Pectoralis Major, Anterior Deltoid, Coracobrachialis)
  • Externally rotate your arms so that your shoulders are pulled back together and your palms face forward.
  • Extend both arms behind you, grabbing a stable object to stretch on; this could be a bar, handles on a rope or even a countertop.
  • While standing upright and keeping your shoulders pulled back, step forward until you feel a stretch in your shoulder.
  • Make sure that your shoulders are pulled back into the socket and do not roll forward as you stretch.
  • Breathe deep and relax into the stretch as you try to extend your arms further while standing upright. 

Triple Bully Rotator Cuff Stretch


  • Improve Shoulder Extension
  • Improve Shoulder Internal Rotation
  • Improve Shoulder Integrity


  1. Shoulder Internal Rotation (Infraspinatus, Teres Minor)
  2. Shoulder Extension (Anterior Deltoid)
  • To start the Triple Bully Rotator Cuff Stretch, place your hand in the middle of your lower back with your palm facing away.
  • Keep your shoulder pulled back throughout the stretch.
  • In this position, grab a stable object or wrap a band around your wrist.
  • Step away from your hand until you feel a stretch in your shoulder.
  • From here you can rotate away, step farther from your hand, drop your hips lower or raise the band attachment to increase the stretch.
  • Move around in this stretched position to find the most effective position for your needs.
  • Be sure to keep your shoulder pulled back so that it does not rotate forward in the socket and improve bad positioning.

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Rotator Cuff Exercises for Strength

Rotator Cuff Work


  • Increase Rotator Cuff Musculature Strength
  • Improve Shoulder Integrity

Prime Movers:

  1. Infraspinatus (Shoulder)
  2. Teres Minor (Shoulder)

The shoulder joint is the most movable joint in the body and can obtain an injury relatively easily if not treated properly. Knowing this, Rotator Cuff Work is crucial for complete shoulder health.

The rotator cuff musculature is composed of multiple small muscles that hold the shoulder joint into its socket. If these muscles are weak or out of balance then your shoulder health is compromised and you are at high risk for injury.

With this in mind, doing some shoulder mobility and rotator cuff work will allow you to move better and get stronger.

Commonly, our shoulders have enough, or even too much, internal rotation strength from things like Bench Pressing, and we need to increase the external rotation strength to help establish balance.

How To Work The Rotator Cuff Properly

  • To work the external rotators of your shoulder, you must go through an external rotation of the humerus, or upper arm bone, with appropriately added resistance.
  • It is best to use a band or cable with light resistance to keep constant tension on the muscle while doing many repetitions.
  • Begin by grasping a band, or single cable attachment, with one hand. Have the band or cable anchored near hip height.
  • Go through multiple movements that include external rotation of the humerus such as with your elbow out horizontally from your shoulder to where you rotate your hand back over your shoulder, or to your side where you rotate your hand out laterally.

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