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Rotator Cuff Stretch to Prevent Impingement, Bursitis, Frozen Shoulder, Thoracic Outlet Syndrome

This is arguably one of the most helpful stretches you can do to keep your shoulders healthy for overhead activity.

While lying supine, internally rotate your left shoulder by tucking your left hand under your left lower back, gently rotate your trunk to the left until you feel a comfortable stretch through the outside of the left shoulder, then bring your right leg slowly cross the midline to encourage even more trunk rotation to the left, accentuating the stretch felt through the left shoulder. Allow your right leg to remain in this position for as long as is comfortable - I generally hold this stretch for about 10 seconds at a time.

Repeat the entire process to the other side.

Regular application of this stretch should decrease your risk of experiencing shoulder impingement, bursitis, adhesive capsulitis, thoracic outlet syndrome, and related health issues in and around the shoulders and upper extremities.

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Is it safe to do this stretch if an ultrasound showed I have a minor tear (from 2 years ago) of one of my rotator cuff tendons? Is it okay to do the stretch if I had a shoulder impingement of the other shoulder ten years ago that still hurts to sleep on that shoulder?

This should be safe to try conservatively, but given your medical history, it would be prudent to try this while in the presence of an experienced physiotherapist and to ask for feedback. I hope that it proves to be doable and helpful.