Are you feeling tight in your shoulders? Perhaps your ROM is restricted? Try these 15 posterior capsule stretches to release tension and elevate the performance of the rotator cuff.
The rotator cuff has several muscles with insertion points into the capsule. These muscles are the supraspinatus, infraspinatus, teres minor, and the subscapularis.
The Teres Minor is part of the rotator cuff. The rotator cuff helps hold the head of the humorous with the socket of the scapula during shoulder movements. It is this movement that helps prevent joint dislocation. The teres minor inserts into the capsule of the shoulder joint.
The supraspinatus inserts in the upper aspect of the shoulder capsule. It also helps stabilize the shoulder in order to prevent dislocation. The supraspinatus allows the arm to abduct. Just like when we are holding a shopping bag away from us at the side of the body.
The infraspinatus is Latin for below spine. That is exactly where it sits regarding the rotator cuff the infraspinatus allows the shoulder to laterally rotate the humerus.
The subscapularis sits on the front of the shoulder (anterior) it stops the shoulder from dislocating the head of the humerus from the deltoids. They allow you to perform the function of shoulder rolls towards the back of the body.
The Teres Major a muscle in the rotator cuff is heavily used when we adduct and medially rotate. What does that mean? When we are performing the action of rowing or cross country skiing, we are using the teres major muscle. Jerky movements damage this muscle.
The tightness of the posterior capsule and the muscle-tendon unit of the posterior rotator cuff is believed to limit internal joint rotation. Posterior capsule tightness leads to GIRD (glenohumeral internal rotation deficit). Muscle imbalance and/or improper neuromuscular control of the shoulder complex: (Jobe et al)
Posterior shoulder tightness is currently evaluated by using two measures of shoulder joint range of motion, internal rotation with the shoulder abducted to 90°, or horizontal adduction with the shoulder flexed to 90°.
Standing or laying down on a bench bring your arm to a right angle. Keeping the arm in this placement try and rotate the arm through the shoulder capsule only. Do this in a forward motion and a backward motion. Measure how far you were able to mobilize the shoulder on each side.
For this move, you will need either a band, strap, or you could even use a belt or broom.
While I could write 100 how too’s on this one video alone I would recommend for you to simply watch the video if the pictures are confusing for you.
If you are looking to release tension through the neck and shoulders try these stretches.
I hope you enjoyed my posterior capsule stretches, your shoulders should be feeling a lot looser after completing them. If you have any further advice I would love to hear about it and our readers would too!
In health and happiness,
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