Episode 402: “Posterior Cuff Stretch”
Here is a follow up from Saturday’s Instrument-Assisted Soft Tissue Mobilization post!
This is a quick and easy way to self-stretch the posterior cuff/capsule muscles (Infraspinatus and Teres Minor) which when tight leads to a rounded shoulder.
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A study by McClure et al 2007 demonstrated that 4 weeks of cross-body stretching for the shoulder improved internal rotation range of motion significantly more than the sleeper stretch.
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To perform this stretch:
-Begin by bringing your arm across your body (horizontal adduction).
-To increase the stretch further you can use your other arm to bring your elbow UP or push the forearm DOWN. Both progressions will put the shoulder being stretched into relative internal rotation. Be careful to do this in a pain free range when internally rotating
-Lay on your side to pin the shoulder blade and prevent it from moving during this stretch.
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Note: Taking up the slack of these muscles initially through horizontal adduction is often more comfortable than internal rotation.
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For those who enjoy the sleeper stretch, Izumi et al 2008 concluded that the posterior capsule was in a maximally elongated position with 30 degrees of shoulder elevation with internal rotation.
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