• Locations

    • Renton

    • Covington

    • Maple Valley

    • Auburn | Lakeland Hills

    • First Hill Orthopedics

    • Bone and Joint Urgent Care

    • Proliance Surgery Center at Valley

    • Covington MRI

    • Kent MRI

  • Services

    • Services

      • Imaging Services

      • Occupational Medicine

      • Urgent Care

      • Surgery Center

      • Surgical Travel

      • VELYS Robotic Assisted Solution

  • Conditions

    • Knee Replacement

    • Knee Conditions

    • Hip Replacement

    • Hip Conditions

    • Shoulder

    • Hand, Wrist & Elbow

    • Foot & Ankle

    • Neck, Back & Spine

    • Sports Medicine

    • Concussions

  • Physicians

  • News & Resources

    • POA Blog

    • Joint Replacement Blog

    • Patient Information

    • Providers Referring a Patient

    • Medical Records

    • Patient Education Videos

    • Patient Success Stories

    • Submit Your Story

    • Employee Resources

    • Local Accommodations

    • Research

  • Pricing

  • Request an Appointment
  • Locations
  • Call Now
  • Find a Provider
Skip to main content Skip to footer

Proliance Orthopedic logo

Proliance Orthopedic Varied
  • Provider Referral

  • Request an Appointment

  • Pay My Bill

  • 425-656-5060

  • Locations

    • Renton

    • Covington

    • Maple Valley

    • Auburn | Lakeland Hills

    • First Hill Orthopedics

    • Bone and Joint Urgent Care

    • Proliance Surgery Center at Valley

    • Covington MRI

    • Kent MRI

  • Services

    • Services

      • Imaging Services

      • Occupational Medicine

      • Urgent Care

      • Surgery Center

      • Surgical Travel

      • VELYS Robotic Assisted Solution

  • Conditions

    • Knee Replacement

    • Knee Conditions

    • Hip Replacement

    • Hip Conditions

    • Shoulder

    • Hand, Wrist & Elbow

    • Foot & Ankle

    • Neck, Back & Spine

    • Sports Medicine

    • Concussions

  • Physicians

  • News & Resources

    • POA Blog

    • Joint Replacement Blog

    • Patient Information

    • Providers Referring a Patient

    • Medical Records

    • Patient Education Videos

    • Patient Success Stories

    • Submit Your Story

    • Employee Resources

    • Local Accommodations

    • Research

  • Pricing

Rotator Cuff Exercises: Stretches

Rotator Cuff Exercises: Stretches

Stretches

Rotator Cuff Tendinitis Protocol

The rotator cuff is a group of muscles and tendons that attach to the bones of the shoulder joint. The tendons are located at the top of the shoulder between the ball of the shoulder joint (humeral head) and the shoulder cap (acromion). These tendons can be irritated by injury or overuse resulting in a problem called rotator cuff tendinitis.

Treatment involves rest and avoiding activities that stress the rotator cuff tendons, including any sports or work related activities. Anti-inflammatory medication taken as directed will help reduce pain and swelling.

Shoulder stretches and warming up can promote blood flow to the area and enhance the healing process as well as relieve tightness of the rotator cuff and other shoulder muscles. In the stretches that follow, the opposing arm is used to provide power, so the involved shoulder muscles are relaxed and stretched easily.

This protocol has been effective in the treatment and recurrence of shoulder tendinitis. Patients that are predisposed toward this problem can spend two minutes every morning and two minutes every evening on these exercises as a preventive measure.

If you have any questions concerning your rehabilitation program, please call Valley Orthopedic Associates at 425-656-5060.

Exercise 1. Stretching- Across the Body
Hold the elbow of the involved arm and pull across the body approaching the opposite shoulder at several different levels, including chin, mid-chest, and stomach. Hold in the maximum stretching position for a count of five. Perform this stretch 5 times a day for 10 repetitions.

Exercise 2. Stretching- Extension
Hold the wrist of the involved arm behind your back and pull up your back. Hold this position for a count of five. Perform this stretch 5 times a day for 10 repetitions.

Exercise 3. Internal Rotator Strengthening
Fasten the *rubber tubing to a secure object such as a chair or a door knob. Keep the elbow close to the side, stretch the tubing by rotating the arm inward. Hold for a count of five. Perform this strengthening stretch 5 times a day for 10 repetitions.

*We will provide rubber tubing.

Exercise 4. External rotator strengthening
Hold the *rubber tubing in each hand. Keep both elbows close to the side, stretch the tubing by rotating each arm out, away from the body. Hold for a count of five.
Perform this strengthening stretch 5 times a day for 10 repetitions.

*We will provide rubber tubing.


Our Providers

Craig T. Arntz, M.D.

Hand, Wrist & Elbow

Shoulder

Sean Haloman, M.D

Hip Conditions

Hip Arthroscopy

Shoulder Conditions

Shoulder Arthroscopy

Sports Medicine

Fredrick S. Huang, M.D.

Hip and Knee Replacement

Knee Conditions

Sports Medicine

Board Certified in Orthopedic Sports Medicine

Andrew L. Merritt, M.D.

Sports Medicine

Hip Conditions

Knee Conditions

Hip Replacement

Niket Shrivastava, M.D.

Hand, Wrist & Elbow

Shoulder

  • Shoulder

  • Rotator Cuff Tears
  • Some Helpful Hints for Humerus Fractures
  • Shoulder Pain From Rotator Cuff Tears
  • Shoulder Arthritis
  • Rotator Cuff Repair Surgery
  • Rotator Cuff
  • Frozen Shoulder
  • Common Shoulder Problems
  • Broken Collarbone

Latest News & Stories

Read More

Patient Education

Success Stories

POA Blog

How do you treat arthritis pain without surgery?

  • Pay Bill

  • Patient Portal

  • Patient Resources

  • Physicians

  • About

  • Contact & Directions

  • Privacy Policy

  • Disclaimer

  • Careers

  • Balance Billing Protection Act

Copyright © 2025 Proliance Orthopedic all rights reserved.

  • Facebook
  • X (Twitter)
  • YouTube
  • LinkedIn
Dynamix Web Design
Proliance Surgeons Logo

We're a part of Proliance Surgeons, a team of independent, physician led care centers dedicated to providing exceptional outcomes, personally delivered.