Rotator Cuff Stretch
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Stretching
The Rotator Cuff Stretch targets the muscles that stabilize and rotate the shoulder joint — primarily the infraspinatus, teres minor, and subscapularis. Performed with bodyweight alone, it helps reduce post-workout shoulder tightness, improve overhead mobility, and lower injury risk in pressing and pulling movements.
Rotator Cuff Stretch: So führst du sie aus
- 1Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
- 2Raise one arm to shoulder height and bring it straight across your chest toward the opposite shoulder.
- 3Hook your opposite forearm or hand under the raised elbow and gently draw the arm closer to your chest.
- 4Keep your shoulders down and away from your ears — avoid shrugging or rotating your torso toward the stretching side.
- 5Hold the position for 20–30 seconds, breathing slowly and allowing the back of the shoulder to relax into the stretch.
- 6Release the stretch gradually and lower your arm, giving it a gentle shake to release tension.
- 7Switch arms and repeat for the same duration on the other side.
Technik-Tipps
- Keep your chest facing forward throughout — rotating your torso toward the stretched arm shifts tension away from the rotator cuff.
- Pull gently; a mild, comfortable tension is the target. Sharp or pinching pain at the front of the shoulder means you should ease off immediately.
- Maintain the raised arm at shoulder height — letting the elbow drop reduces the stretch on the posterior rotator cuff.
- Breathe continuously and consciously relax your upper trapezius to allow maximum shoulder mobility.
Häufige Fehler
- Rotating the torso toward the stretched arm, which reduces tension on the rotator cuff and places unnecessary strain on the neck.
- Applying too much pulling force too quickly, which can irritate the shoulder capsule rather than gently releasing it.
- Shrugging the shoulder of the stretching arm, which engages the trapezius and prevents a full stretch of the rotator cuff muscles.
- Holding your breath during the hold, which keeps muscles tense and prevents the range of motion from deepening over time.
Häufig gestellte Fragen
What muscles does the Rotator Cuff Stretch work?
It primarily stretches the posterior rotator cuff — the infraspinatus and teres minor — along with the subscapularis. Together these muscles stabilize the shoulder and control internal and external rotation.
How long should I hold the Rotator Cuff Stretch?
Hold each side for 20–30 seconds and perform 2–3 rounds per arm. Longer holds (up to 60 seconds) are appropriate after a workout when muscles are warm and more pliable.
When is the best time to do this stretch?
It is most effective as part of a cool-down after upper-body training, when the shoulder muscles are warm. You can also use it as a light mobility drill before overhead pressing sessions.
Can beginners do the Rotator Cuff Stretch?
Yes — it requires no equipment and is suitable for all fitness levels. Beginners should pull gently and focus on relaxing the shoulder rather than forcing a deep stretch.
