Body & Mind Training Center

Posterior Shoulder Stretch :

Teaching Points :

Stand upright and cross one arm across your body
Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder
Hold for between 10 and 30 seconds

Variations :

Bend the elbow of the arm being stretched


Muscles Stretched :

Posterior Deltoid
Supraspinatus
Infraspinatus
Rhomboids


Related Injuries :

Rotator cuff injuries
Supraspinatus tear

Posterior Shoulder Stretch part II :

Teaching Points :

Stand with your hand on the middle of your back and the elbow pointing out
Use the other hand to pull the elbow forwards
Make sure you keep your back hand still
Hold for between 10 and 30 seconds

Variations :

Supraspinatus Stretch

Muscles Stretched :

Supraspinatus
Infraspinatus


Related Injuries :

Rotator cuff injuries

Supraspinatus Stretch :


Teaching Points :

Place your hands on your hips and move the elbows forwards
Don't move your hands, just your elbows!
Hold for between 10 and 30 seconds

Variations :

Posterior shoulder stretch II

Muscles Stretched :

Supraspinatus


Related Injuries :

Rotator Cuff Injuries

External Rotation Stretch :

Teaching Points :

Lay on your back with your shoulder abducted to 90 degrees and elbow flexed to 90 degrees
Get a partner to externally rotate your shoulder, ie. push the fist backwards towards the floor
Hold for between 10 and 30 seconds

Variations :

If you don't have a partner to help, stand with your back against a wall
With the arm in the same position try to touch the fist on the wall
When this is easy, move forwards slightly to allow more movement
Don't lean back!

Muscles Stretched :

Subscapularis
Teres Major


Related Injuries :

Rotator Cuff Injuries

Internal Rotation Stretch :

Teaching Points :

Lay on your back with your shoulder abducted to 90 degrees and elbow flexed to 90 degrees
Get a partner to internally (medially) rotate your shoulder, ie. push the fist forwards towards the floor
Hold for between 10 and 30 seconds


Variations :

Posterior Shoulder Stretch II

Muscles Stretched :

Infraspinatus
Teres Minor


Related Injuries :

Rotator Cuff Injuries

Arm Stretches



Wrist Flexor Stretch :


Teaching Points :

Stand facing a wall with your arms outstretched and palms facing up
Place your fingers on the wall pointing downwards
Slowly try to place your whole hand flat on the wall by extending the wrist
Hold for between 10 and 30 seconds

Variations :

Perform on all fours so that your fingers point to your knees
To increase the stretch, sit further back onto your heels


Muscles Stretched :

Flexor Carpi Radialis
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Biceps Brachii

Related Injuries :

Golfers elbow