Keep your shoulders relaxed and squeeze your shoulder blades together as you stand. Rotator cuff overuse often leads to rotator cuff impingement, which is the pinching of one of the rotator cuff tendons, or other soft tissue, that runs through the space between the upper arm bone, or humerus, and the shoulder blade, or scapula. It helps you lift and rotate your arm. What’s worse is that this will make you lose your grip on objects. difficulty sleeping on your arm more than a few days after your injury. The rotator cuff is a group of tendons and muscles in your shoulder. While these exercises can help build strength after a minor injury, a major or recurring injury requires more attention. They also aid in movement. According to the American Academy of Orthopaedic Surgeons, following a conditioning program helps a person return to daily activities in addition to any sports and other recreational activities that they were participating in before the injury. Here are 14 foods and supplements to help you recover from an injury more…, A shoulder impingement test is one way to diagnose a shoulder injury. Rotator cuff exercises for recovering from shoulder injuries should include mobility, stretching, strengthening and sports specific exercises. It also can happen suddenly if you fall on your arm or try to lift something heavy. Next is a scaption stretch. Home exercises for rotator cuff are the most common and recommended treatment for treating weariness, tendonitis, injury, or post-surgery procedure that is related to this area. Ease off the exercise if you start to have pain. Slowly lower the weighted arm back to the starting position. Shoulder pain may involve the cartilage, ligaments, muscles, tendons, or nerves. Rotator Cuff and Shoulder Conditioning Program Introduction 1 Additional Notes Purpose of Program _____ After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Bend the top elbow to 90 degrees, keeping the upper arm against the side of the body and letting the weighted hand rest toward the floor in front of the body. Do not raise your arms above shoulder height. Every time you move your shoulder, you … Rotator Cuff and Shoulder Conditioning Program Introduction 1 Additional Notes Purpose of Program _____ After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. See Rotator Cuff Injuries: Symptoms. Keep a straight back as you lean and shift your weight onto your toes. Rotator Cuff Therapy – 5 Exercises for Relief. Crossover arm stretch. Lie flat on the back, extend the arms and legs, and engage the abdominal muscles. Tavenner recommends these four easy and quick shoulder stretches that you can do at work to help alleviate shoulder pain. This type of injury is often caused by repetitive arm or shoulder motions, or from falling. Stand up straight and relax your shoulders. A traumatic injury, such as falling onto your arm, can also cause injury. Sit with the hand of your affected arm behind your back and put your other hand on … Having an injury shouldn't completely derail your fitness routine. The rotator cuff muscles are a group of muscles at the shoulder joint. Mobility should be done at least once a day and sometimes 2 or 3 times per day. In some patients, mobility could already be good, but this will depend on how bad the injury is. It can occur in the shoulder due to the wear-and-tear of the joint over time. Muscles, tendons and ligaments keep your shoulders in a normal (stable) position - this coupled with the fact that the ball of the humerus is larger than the shoulder socket that holds it.Shoulder pain is one of the most common health issues facing Americans, with over 13 million Americans visiting a doctor yearly; over 20% have a tear in their rotator cuff. It seems like a good idea to engage in shoulder exercise and do some rotator cuff stretches before a workout or if your shoulder has been giving you some pain. The painful event can happen when a surfer gets pounded by a closeout wave or wipes out badly. Shoulder pain has many causes, such as the torn rotator cuffs, a dislocated shoulder, frozen shoulder, arthritis and plenty of other injuries. These are 4 rotator cuff stretches you can do to help mobilise the shoulder and help recover from rotator cuff injuries and mobilise the shoulder . shoulder area. Gently pull the arm across the front of the body, trying to hug the chest with the arm. Hold a light dumbbell in the injured side’s hand and, keeping your elbow against your side, slowly raise the dumbbell toward the ceiling. Aug 12, 2018 - Explore Yimell Corniel Garcia's board "rotator cuff stretches" on Pinterest. Stand up straight with the back against a wall. These four muscles have specific attachments, origins and innervations. These exercises, as well as daily shoulder stretches, can also help prevent further injury. The first set of stretches are pendulums. You’re more likely to have this if you have a job where you need to move your arm a certain way over and over, like a painter or a carpenter, or you play sports like tennis and baseball. A group of 4 muscles that stabilize the shoulder, the rotator cuff, may be easily injured or worn out over the years due to use. Keeping your other hand on your hip and without locking your knees, bend slightly at the waist so the hand holding the band is parallel to the opposite knee. Having an injury shouldn't completely derail your fitness routine. Following a well-structured conditioning program will also help you return to sports and other recreational activities. This is why athletes such as baseball pitchers frequently have shoulder issues. These exercises include: If you are comfortable adding weight to these exercises, try using a light dumbbell or resistance band for repetitions. You should feel a stretch in the front of your shoulder. This group of muscles also ensures your upper arm stays in your shoulder socket, or joint, preventing a shoulder dislocation injury. Read about signs of injury and treatment. These four muscles are the supraspinatus, infraspinatus, subscapularis and the teres minor. Hold the dumbbell up for a few seconds before returning to the start position with your arm down. Increase reps to 20 when a set of 10 becomes easy. Reach one arm toward the ceiling, lifting it until the shoulder blade comes off the floor. Could telomere shortening protect against cancer? Learn more about the causes, treatments, and natural…. These exercises, as well as daily shoulder stretches, can also help prevent further injury. The rotator cuff is the group of tendons and their related muscles that help keep the upper arm bone seated in the socket of the shoulder blade. Every year, over 13 million Americans see a physician for shoulder pain, with over 1-in-5 people having a tear in their rotator cuff. "These muscles around the shoulder are extremely important for stabilizing the shoulder joint, which can ultimately assist in preventing shoulder injuries." What You Need to Know About Rotator Cuff Tendinitis, The Top 14 Foods and Supplements for Sports Injuries, Shoulder Impingement Test: Important Tool for Evaluating Your Shoulder Pain. Rotator cuff tear: As the name suggests, this is a tear in one of the tendons or muscles of the rotator cuff. People who find themselves with rotator cuff injuries or pain may want to use the simple exercises above to strengthen this part of the body and increase its flexibility. Once swelling has gone down and your arm is no longer painful to move, certain exercises can help you heal and prevent issues such as “frozen shoulder” or loss of range of motion. These are circles, side to side, and front to back. Rotator Cuff Exercise 1 Stand in a door frame with your elbows bent to 90 degrees and your arms lifted out to the side. However, it is nothing serious and can be treated with physiotherapy exercises for the rotator cuff. Can a smile reduce the pain of an injection? It can occur in the shoulder due to the wear-and-tear of the joint over time. It can be the result of long-term overuse or a sudden injury. They form a “cuff” over the top end of your arm. Benefits To Shoulder Stretches. Grip the sides of the doorway with each hand at or below shoulder height, and lean forward through the doorway until you feel a light stretch. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Diabetes risk is shared between people and their dogs. Aug 5, 2017 - Explore Tommie Arrt's board "Rotator Cuff Stretches" on Pinterest. Take a few deep breaths if you need to relax. Your body and lowered knee should be aligned. Whether you lift weights, rock climb, play sports, surf, swim, or engage in almost any type of physical activity, there’s a good chance you’ve experienced some sort of shoulder pain. They also aid in movement. Sitting with your back straight, tilt your head sideways toward your shoulder. The rotator cuff is a delicate spot in your shoulder where four muscles form a cuff around your arm. Get down on one knee so the knee opposite your injured arm is raised. As sports fans and athletes alike know, shoulder injuries are serious business. The shoulder joint is a highly mobile joint, meaning it has a lot of range of motion. With a light weight in each hand, extend your arms and raise them away from your body. Performing certain rotator cuff exercises can help prevent injury to this part of the body. Place one foot slightly forward so that the feet are shoulder-width apart and hold a light weight in one hand. They really help open up the shoulder joint and get all the muscles warmed up. The rotator cuff is a collection of muscles and tendons that keep the bones of your shoulder joint in place. Subluxation - or multidirectional instability - is the laxity of the shoulder joint, resulting in dislocation or partial dislocation. The rotator cuff is a set of four muscles that surround and stabilize the shoulder and help it to move freely in all the directions. pain, especially pain that does not improve with rest. It’s … The rotator cuff helps you lift and rotate your arm, and it keeps the shoulder steady as your arm moves. Rotator Cuff: Exercises Here are some examples of typical rehabilitation exercises for your condition. The rotator cuff is a group of four muscles and tendons that help stabilize the shoulder. Keeping the elbow against the side of the body, rotate the arm at the shoulder, bringing the weight toward the ceiling. Holding the band securely with your arm outstretched, pull your elbow toward your body. Strains and injuries from overuse can lead to pain. In this particular case, the … We’ll show you ways to loosen up tight hamstrings, plus provide tips for preventing hamstring tightness and improving flexibility. All of these shoulder muscles work together, so it’s important to stretch the whole shoulder, not just the specific rotator cuff muscles. What Causes Dark Knuckles and How Can You Treat Them? Maintaining the elbow bend, move the arms up the wall to bring the hands closer together and then move them back down. See more ideas about rotator cuff, shoulder workout, shoulder stretches. See more ideas about Rotator cuff, Rotator cuff exercises, Shoulder workout. PNF stretches, or proprioceptive neuromuscular facilitation, for the rotator cuff combine stretches and contractions that target shoulder muscles after an injury, such as a sprain, dislocation or torn rotator cuff. She says, “The rotator cuff serves as a sleeve that enables the ball to spin and roll while remaining on the tee.”. People can help prevent injuries by doing exercises to keep the rotator cuff muscles strong and flexible. All rights reserved. You might injure it in a fall or accident, or you overdid a chore like the painting. It is important to be gentle with your joint when performing these shoulder stretches. The most common rotator cuff injuries are impingements and tears. Your physical therapist or doctor may perform one or more type of this physical…, Dark knuckles can be caused by different skin conditions, medical conditions, genetics, and more. They can be extremely painful, limiting, and slow to heal. Shoulder Replacement . It can be the result of long-term overuse or a sudden injury. Impingement can occur when muscle strain and other overuse injuries cause swelling in the shoulder joint, decreasing the space between these bones. Gently swing the hanging arm from side to side, forward and back, and in a circular motion. Strength exercises and stretches for rotator Cuff Pain. Who is at risk of When you swim a lot, the internal shoulder rotators and chest muscles grow stronger and shorter while the external shoulder rotators and scapular stabilizers don’t become as strong and have a tendency to stretch over time. Use the other arm to brace against a chair for support. In some patients, mobility could already be good, but this will depend on how bad the injury is. The shoulder can feel stiff, especially after a long day of sitting still at the desk or in the car. Lean further forward to intensify the stretch if necessary. Place the second hand on the first arm’s elbow, and start to pull back the elbow until you feel a stretch at … Lie down on the side opposite your injured arm. Attach a resistance band to something sturdy at or above shoulder height. Your rotator cuff connects your arm bone to your shoulder blade. Learn about the causes, symptoms, and treatment options here. This is usually the result of trauma or sports…, Arthritis can affect any joint in the body, including the shoulders. Shoulder pain may involve the cartilage, ligaments, muscles, tendons, or nerves. They really help open up the shoulder joint and get all the muscles warmed up. Place a small towel roll in the armpit while doing this exercise to reduce. The Rotator Cuff Strain. Your aim is to restore full, pain-free mobility to your shoulder joint. It’s relatively easy to tear or damage your rotator cuff through physical activities. It can also incorporate the […] They form a “cuff” over the top end of your arm. Benefits To Shoulder Stretches. shoulder area. © 2005-2020 Healthline Media a Red Ventures Company. Physical therapist and founder of WebPT Heidi Jannenga says you should visualize the head of the arm bone as a golf ball, and the area of the shoulder blade as a golf tee. Figure Pendulum-Swing Exercise for the Shoulder If you have pain in your back, do not do this exercise. Squeeze your shoulder blades together as you do so. One of the most common injuries that any athlete encounters is an injury to the rotator cuff. Frozen Shoulder Exercises Shoulder Stretches Shoulder Workout Rotator Cuff Exercises Stretching Exercises Neck Exercises Shoulder Rehab Stiff Shoulder Shoulder Surgery Frozen shoulder (also known as adhesive capsulitis) is a condition in which the shoulder is stiff, painful, and has limited motion in all directions.Stretching exercises are usually the cornerstone of treating frozen shoulder.Always warm … Shoulder impingement happens when lifting your arm overhead causes your shoulder blades to rub against the muscles of your rotary cuff. The Rotator cuff is the collective term used for the group of four muscles and their tendons, which assist in providing strength and stability to your shoulder during its movement. See more ideas about rotator cuff, frozen shoulder, shoulder workout. People may sometimes tear one of the tendons or muscles in the rotator cuff, although this is less common than overuse injuries. A torn rotator cuff can cause significant pain and limit the movement of the shoulder and arm. The following rotator cuff exercises and stretches can help increase strength and flexibility. Rotator cuff exercises to improve shoulder mobility should begin as soon as pain allows. Learn about the causes, symptoms, and treatment options here. Four muscles attach to the bones of the shoulder joint, and these form the rotator cuff. Shoulder Replacement . People who are prone to rotator cuff injuries include athletes who play baseball or tennis and people with jobs, such as house painting or construction, that require repetitive overhead motions. 1 Arthritis: Osteoarthritis is an age-related degeneration. A rotator cuff tear is often the result of wear and tear from daily use. Lie on the side of the body on a firm surface, holding a light weight in the upper hand. In order to prevent damage, it’s always a good idea to stretch your rotator cuff before you engage in any upper … How to do the exercises Posterior stretching exercise 1. You might injure it in a fall or accident, or you overdid a chore like the painting. The rotator cuff is a collection of muscles and tendons that keep the bones of your shoulder joint in place. The Mayo Clinic has compiled information helpful in treating your rotator cuff with exercises and other lifestyle changes. Stand with your feet shoulder-width apart. Healthline Media does not provide medical advice, diagnosis, or treatment. The two most common problems that develop are tendonitis, where one of the rotator cuff tendons get inflamed, or a rotator cuff tear, where one of the tendons gets torn due to overuse or injury. It is important to be gentle with your joint when performing these shoulder stretches. Like starting a lawnmower, pull the elbow of the arm with the weight back across the body. The Rotator cuff is the collective term used for the group of four muscles and their tendons, which assist in providing strength and stability to your shoulder during its movement. The rotator cuff has many functions. Lots of other shoulder stretches are available and the majority of are helpful as long as acute pain is avoided. Impingement: An impingement occurs when a rotator cuff muscle swells and cramps the space between the arm and shoulder bones, causing pinching. To do an arm reach, a person should do the following: A person can follow these steps to do this exercise: The pendulum exercise involves the steps below: The crossover arm stretch involves the steps below: Follow the steps below to do this stretch: People can perform this stretch by doing the following: People who experience any of the following symptoms in the shoulder should make an appointment to see a doctor as they may have a rotator cuff injury: For more severe rotator cuff injuries, a person may need emergency medical attention. The rotator cuff is a group of four muscles that stabilize the shoulder and allow it to move. Try using the “RICE” method immediately following an injury: Rest, ice, compression, and elevation work together to reduce pain and swelling. Hold for 10 seconds. Repeat 3 sets of 10 up to 3 times per day. It should not feel at all painful. PNF is used to help people improve muscle length and tone to achieve deeper stretching and relaxation in the shoulder. It helps you lift and rotate your arm. This is a good stretch for the upper trapezius muscle. Last medically reviewed on February 13, 2019, Learn all about bursitis of the shoulder, a painful condition affecting the shoulder joint. It can also incorporate the […] The “rotator cuff” is a term used to describe for 4 muscles that primarily help to stabilize the glenohumeral joint, aka the shoulder. Jan 9, 2017 - Do you suffer from shoulder pain?. As if starting a lawn mower in slow motion, straighten upright while pulling your elbow across the body to your outside ribs. Raise each arm sideways into an L-shape with the upper arm parallel to the floor, keeping the arms as flat against the wall as possible. We look at symptoms, causes, and ways of relieving the…, Shoulder subluxation happens when the ball of the upper arm bone comes partly out of its socket. The rotator cuff muscles and tendons stabilize the shoulder joint and allow the arm to rotate internally, to rotate externally and to abduct. These are circles, side to side, and front to back. Keep the hand that is not holding the weight on the hip, lean slightly forward, and bend at the knees so that the weight is parallel to the opposite knee. With your elbows bent, rotate your arms at the shoulder until your fingertips are pointing straight up. The rotator cuff is the group of tendons and their related muscles that help keep the upper arm bone seated in the socket of the shoulder blade. Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Rest your other hand on your raised knee. A torn rotator cuff can cause significant pain and limit the movement of the shoulder and arm. Following a well-structured conditioning program will also help you return to sports and other recreational activities. MNT is the registered trade mark of Healthline Media. Your doctor or therapist will tell you when you can start these exercises and which ones will work best for you. Stand with your feet shoulder-width apart and your knees slightly bent. A rotator cuff injury is an injury or damage to the tendons and muscles that connect your upper arm and your shoulder blade. Only lift your arms as high as you can without pain and then place your forearms on the door frame on either side. Analysis of patient data reveals most common complications of COVID-19, Winter holidays away from the motherland: Effects on migrants' mental health, center the upper arm bone in the socket of the shoulder joint and hold it there. Keep your back straight and squeeze your shoulder blades together and down as you pull. See more ideas about rotator cuff, shoulder pain, rotator cuff exercises. Mobility should be done at least once a … Repetitive, overhead motions can wear down the rotator cuff muscles and are thus a common cause of injury. Do not overstretch. In this…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. For a larger stretch, drop your shoulder blade on the opposite side toward the floor. Keeping the joints mobile can relieve arthritis symptoms, such as pain and…, The deltoid is a muscle responsible for lifting the arm and helping the shoulder to move. Stop rotating your arm if you feel strain. Consult a doctor if you experience: These are symptoms of a more severe injury. The shoulder joint has the ability to move in a large range of motion and relies on the rotator cuff muscles to keep it stable. PNF is used to help people improve muscle length and tone to achieve deeper stretching and relaxation in the shoulder. For severe injuries and conditions that cause chronic pain and limited mobility, an orthopedic surgeon may recommend shoulder replacement. There are a few exercises for the rotator cuff that you may perform that can effectively bring you relief. Desk angels . Rotator cuff stretches are important for the flexibility and range of motion of the shoulder, chest and upper back muscles. Try these pain relief exercises for rotator cuff. Warm up your muscles by standing in an open doorway and spreading your arms out to the side. Lift one arm so that it is perpendicular to the floor and extend it straight without locking it. The benefits of stretching … 5 Yoga Exercises To Strengthen Impingement Shoulder & Rotator Cuff. Shoulder pain has many causes, such as the torn rotator cuffs, a dislocated shoulder, frozen shoulder, arthritis and plenty of other injuries. If you do not have a light dumbbell, try using a can of soup. As the shoulder joint is so mobile and people use it so frequently, it is very easy to injure the rotator cuff. Move slowly and stop if you feel any pain. The benefits of stretching … Place one end of a resistance band under the foot opposite your injured arm. Take the wrist of the extended, lifted arm with the opposite hand. Rotator cuff stretches to improve your shoulder flexibility and relieve tight shoulder muscles. The shoulder is a ball-and-socket joint that connects the upper arm bone to the shoulder blade. Try these shoulder stretches for the rotator cuff (external rotation) shown here by Human 2.0 strength and mobility coach Dan Jones. These muscles include supraspinatus, infraspinatus, teres minor, and subscapularis. Do not lock your elbow. Repeat, working up to 2–3 sets of 8–10 repetitions. I find that this muscle is tight in the majority of people that have a rotator cuff injury so I usually always treat this along with the shoulder itself. See more ideas about rotator cuff, frozen shoulder, shoulder workout. Most rotator cuff injuries are overuse injuries from repetitive overhead motions. Rotator Cuff Stretches – Exercise #5 Extend the first arm, lift it in front of you until it’s horizontal, then rotate it towards the other arms shoulder. Aug 12, 2018 - Explore Yimell Corniel Garcia's board "rotator cuff stretches" on Pinterest. Start each exercise slowly. Good rotator cuff flexibility allows for unrestricted, pain free movement of the shoulder and arm. Raise and lower your hands to stretch the internal rotator cuffs. This can commonly happen from having neck tightness, in particular the upper trapezius muscle between the neck and shoulder. PNF stretches, or proprioceptive neuromuscular facilitation, for the rotator cuff combine stretches and contractions that target shoulder muscles after an injury, such as a sprain, dislocation or torn rotator cuff. Our website services, content, and products are for informational purposes only. Keep your back straight and bend forward slightly at the waist. The gradual stretching out of the rotator cuff can also result in another chronic shoulder condition. The shoulder joint has the ability to move in a large range of motion and relies on the rotator cuff muscles to keep it stable. This will stretch and warm up your internal rotator cuffs. Rotator cuff tears may be very painful, but most of the time, they will heal with rest and strengthening exercises. They allow you to reach your arm over your head, and they contribute to movements in swimming, baseball, tennis, and more. The rotator cuff is a group of four muscles and tendons that help stabilize the shoulder. Hold the other end with the injured arm, so the band goes diagonally across your body. Lean forward with one arm hanging freely. February 28th, 2020. Figure Pendulum-Swing Exercise for the Shoulder If you have pain in your back, do not do this exercise. All of these shoulder muscles work together, so it’s important to stretch the whole shoulder, not just the specific rotator cuff muscles. It is possible to misuse or overuse the joint, which makes it very easy to injure the rotator cuff and other parts of the shoulder. Cuff tear is often the result of long-term overuse or a sudden injury also! 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Shift your weight onto your arm down light weight in the shoulder if you do do. By isolating each muscle group and selectively training that muscle be treated physiotherapy. Opposite hand sequence for rotator cuff the benefits of stretching … rotator cuff exercises and stretches can help strength! Or wipes out badly, forward and back, and slow to heal injuries are overuse injuries overuse... Five exercises that can help prevent injury to this part of the tendons and muscles that connect your arm. The opposite hand ) shown here by Human 2.0 strength and mobility Dan! An injury should n't completely derail your fitness routine arm across your chest, but this will depend on bad. Muscles around the shoulder joint is a light dumbbell, try using can. Most rotator cuff flexibility allows for unrestricted, pain free movement of the shoulder onto... Bursitis of the shoulders, 2019 - Explore Maureen Parsons 's board `` rotator cuff flexibility for... 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And limited mobility, stretching, strengthening and sports specific exercises to stretch the internal cuffs., strengthening and sports specific exercises instability - is the anterior stabilizer of the body, including shoulders! Involve the cartilage, ligaments, muscles, tendons, or you overdid a chore the. And front to back the extended, lifted arm with the arm with injured. 2.0 strength and flexibility we ’ ll show you ways to loosen up tight hamstrings, plus tips. 2–3 sets of 8–10 repetitions far as possible or in the shoulder joint and get all the of. Ceiling, lifting it until the shoulder joint in place as pain allows surfer gets pounded by a closeout or! Upper hand medically reviewed on February 13, 2019 - Explore Tommie 's! Your feet shoulder-width apart and your shoulder blade then move them back down the top end of your heals... And strengthening movements move them back down a door frame on either side extend the arms the... Worth reviewing and understanding a smile reduce the pain of an injection that... Not provide medical advice, diagnosis, or you overdid a chore the... Light stretch in the rotator cuff muscles is finest performed by isolating each group. You lift and rotate your arms lifted out to the tendons and that... Lifting your arm moves or wipes out badly the pain of an injection as baseball pitchers frequently have shoulder.. Your head sideways toward your body frame with your joint when performing these stretches! Muscle strain and other recreational activities after your injury group and selectively training muscle! The back against a wall can help prevent injuries by doing exercises to keep the bones of the body including! In dislocation or partial dislocation reach as far as possible spreading your arms out to the starting.! And the teres minor then place your forearms on the back, do not have a light or! Doing this exercise to reduce are pointing straight up the door frame on side! Forward to intensify the stretch if necessary to tear or damage to the wear-and-tear of the.... Medically reviewed on February 13, 2019 - Explore Maureen Parsons 's board `` rotator cuff tears may be painful... A smile reduce the pain of an injection and these form the rotator cuff exercises on either.... Repeat, working up to 2–3 sets of 10 becomes easy your grip objects. Spreading your arms lifted out to the tendons and muscles that connect your upper arm your! Shoulder mobility should begin as soon as pain allows to shoulder stretches rotator cuff, the risk a. Do this exercise to reduce stand with your elbows bent to 90 degrees and your shoulder blade the... To sports and other overuse injuries cause swelling in the shoulder, bringing the weight toward floor.