Three Shoulder Stretches

Stretch the shoulder to reduce muscle tension, improve range of motion and enhance function. The shoulder complex contains four joints (Glenohumeral joint, sternoclavicular joint, acromioclavicular and scapulothoracic joint) and numerous muscles (Deltoid, supraspinatus, infraspinatus, teres minor, subscapularis, rhomboid major, rhomboid minor, trapezius, coracobrachialis, subclavius, pectoralis major, pectoralis minor and several more). Stretching the shoulder muscles may help to prevent and rehabilitate shoulder conditions such as scapular dyskinesis, subacromial impingement syndrome, internal impingement syndrome, long head of the biceps tendinopathy (LHBT), rotator cuff syndrome and upper cross syndrome.

General guidelines for stretching: Move into the stretch slowly. Hold a mild comfortable stretch. Move out of the stretch slowly. If a stretch elicits or intensifies symptoms, stop immediately and find a viable substitute.

Shoulder External Rotation Stretch

Stand in good posture.

Shoulder abduction ninety degrees. Upper arm, elbow and forearm held in same plane as spine. Upper arm parallel to floor.

Elbow flexed ninety degrees.

Retract scapula.

Grasp a light stick and hold it hanging behind upper arm.

Reach opposite hand across body. Grab stick.

Slowly and gradually pull lower end of stick forward, moving working shoulder into external rotation.

Hold a mild comfortable stretch for ten to one hundred and twenty seconds.

Standing Sleeper Stretch

Stand in good posture with working shoulder against a wall.

Shoulder abducted ninety degrees.

Elbow flexed ninety degrees.

Posterior upper arm against wall.

Retract scapula of working arm.

Use opposite hand to gradually and gently stretch working shoulder into internal rotation.

Hold a mild comfortable stretch for five to one hundred and twenty seconds.

Side Lying Sleeper Stretch

Lay on side in good posture. Working shoulder down.

Shoulder abducted ninety degrees. Elbow flexed ninety degrees. Posterior upper arm against table, bench or floor.

Retract scapula of working arm.

Use opposite hand to gradually and gently stretch working shoulder into internal rotation.

Hold a mild comfortable stretch for five to one hundred and twenty seconds.

Use various degrees of shoulder flexion to “fine‐tune” the stretch.

Utilize these three fundamental shoulder stretches to improve shoulder function, increase range of motion and enhance function of the shoulder complex.

Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV

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