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Have you done some over-head exercises and now think you've got a rotator cuff injury? You may be right. If you've really hurt yourself, there is no advice better than going to see a real orthopedic doctor, but I'll post a few stretches that are good to do (even without an injury).
1. a corner stretch. (you can do this in a doorway too, but I'm small and need to do it in a corner to feel the stretch right--you can try it both ways.
-put your hands on the doorjam around chest level, lean through the doorway as if your body is stiff so you feel the stretch in your shoulder. hold it about 30 seconds, ease off, repeat.
-repeat stretch at shoulder level
-repeat stretch at head level
2. Sub-scapularis stretch: ...you'll need some help with this one, and your girl is going to break a sweat. If you're a big guy, she's gonna have to use her whole body to keep you in alignment. Basically, you lie on the floor with your elbow bent 90 degrees. she uses her legs to keep your upper arm tight along your torso. The trick is she needs to press down on your shoulder to prevent it from lifting while she pushes your forearm down towards the floor(the opposite direction as lying your forearm on your stomach). It will all make sense when you try it..Your shoulder will pop up if you're tight, and just so you know what's normal: I can almost get my forearm flat down. My muscled up partner can only get about 30 degrees of movement. Its a great stretch for him....
1. a corner stretch. (you can do this in a doorway too, but I'm small and need to do it in a corner to feel the stretch right--you can try it both ways.
-put your hands on the doorjam around chest level, lean through the doorway as if your body is stiff so you feel the stretch in your shoulder. hold it about 30 seconds, ease off, repeat.
-repeat stretch at shoulder level
-repeat stretch at head level
2. Sub-scapularis stretch: ...you'll need some help with this one, and your girl is going to break a sweat. If you're a big guy, she's gonna have to use her whole body to keep you in alignment. Basically, you lie on the floor with your elbow bent 90 degrees. she uses her legs to keep your upper arm tight along your torso. The trick is she needs to press down on your shoulder to prevent it from lifting while she pushes your forearm down towards the floor(the opposite direction as lying your forearm on your stomach). It will all make sense when you try it..Your shoulder will pop up if you're tight, and just so you know what's normal: I can almost get my forearm flat down. My muscled up partner can only get about 30 degrees of movement. Its a great stretch for him....
