#56 - Posterior Shoulder Capsule Stretch
Purpose:
Stretch the posterior (back) of the shoulder capsule to improve shoulder biomechanics, stability, and reduce pain.
Where to Feel it:
A relatively uncomfortable stretching/pulling/pinching sensation in the posterior (back) of the shoulder.
Description:
Lie on the affected side with a pillow under your head. Tuck the shoulder under your body, so you are lying directly on the top/back/side/point of the shoulder, with the upper arm extended away from your body, at around a 45 degree angle. Bend your elbow and push your wrist down with your opposite hand until you feel a significant pull/stretch/pinch in the back part of your shoulder.
Once in this position, perform 3 different actions, 1 at a time:
- Hold this arm position and slowly rock your body back & forth. Repeat 10-20 times.
- Rhythmically & repeatedly “pump" the arm into the stretch and then release it. Repeat 10-20 times.
- Perform a contract-relax stretch by pushing your stretching hand up into the opposite hand as you inhale. Your opposite hand should offer resistance, preventing the stretching hand from actually moving. After several seconds, relax and breathe out, allowing your stretching arm to stretch a bit further. Repeat 3-5 times.
- Remember to always keep breathing!
Tips:
It is often difficult to find the right position to achieve the proper stretch. You may need to experiment with subtle changes in positioning until you get it just right.
Reps:
3-5.
