#SHOULDER MOBILITY STRETCHES HOW TO#

Roll even more forward onto anterior surface of upper rib cage to hit the pec major.Hold each tender spot for 30-120 seconds.

Roll slightly forward and search for tenderness in the subscapularis.

Turn palm up to externally rotate the shoulder.

Lie on your side on the ground with arm overhead and foam roller under shoulder joint above armpit.

Hit subscapularis first then roll forward towards pecs. While a foam roller lacks specificity it is more forgiving than searching for trigger points with a ball or fingers. Targeting these smaller muscles is difficult with the following technique, but some relief may be noted. Be sure you have addressed this limitation with the corresponding lat corrective exercises) ( Friendly anatomy reminder: Yes, the lats are also internal rotators. The teres major is a synergist of the latissimus dorsi, assisting in internal rotation and attaches from the inferior border of the scapula to the humerus. The subscapularis is an internal rotator cuff muscle that lies along the anterior surface of the scapula. We know that the pectoralis major is the primary synergist for horizontal abduction, but it also internally rotates the humerus, especially when the arms are alongside the torso.

Release and Lengthen Internal Rotators: Pectoralis, Subscapularis, and Teres Major The following exercises correspond with each muscle action that needs to be addressed. If you have found that your client has overactive internal rotators and short external rotators, then its time to apply the optimal programming to correct the imbalance.

#SHOULDER MOBILITY STRETCHES HOW TO#

Once you have determined what your client’s shoulder joint limitations are from the last blog on how to assess shoulder mobility restrictions you can begin improving mobility by lengthening and strengthening the correct muscles. The last piece of relevant corrective exercises to improve shoulder mobility for pull-up progressions is focused on glenohumeral internal and external rotation.

Shoulder mobility stretches