450
Exercise name
(Method of stretch)Description
(Technique cues) Progression
Muscle group: Shoulder extensors
Muscles emphasized: Pectoralis major (sternal) and latissimus dorsi
Joint position: Shoulder flexion
C. Sitting arms overhead shoulder stretch
(Static)Variation 1Sit with the legs to the front with
the knees bent and the feet flat
on the floor while the arms are
clasped overhead. Slowly bring the
arms backward until a stretch is
felt in the lower or posterior area of
the shoulder.
(Initially contract the abdominals
firmly to maintain slight flexion
of the lumbar and lower thoracic
spine as the arms are brought
backward. As stabilization skill
improves, utilize a neutral position
of the spine but avoid any spinal
hyperextension or rib-leading as the
arms move backward.)
Variation 1: Perform sitting with the
arms overhead, the elbows bent
or straight, and the upper back
supported by an exercise ball so
that gravity assists with providing a
greater shoulder stretch.- Bring the arms further back.
Muscle group: Shoulder horizontal adductors
Muscles emphasized: Pectoralis major and anterior deltoid
Joint position: Shoulder horizontal abduction
D. Wall shoulder stretch
(Static)Stand with your right side facing
the wall and your right palm on
the wall, with the fingers facing up
toward the ceiling. Slowly rotate
your torso to the left away from the
wall until a stretch is felt across
the front of the shoulder. Repeat
on the other side.
(Keep the right shoulder externally
rotated and the scapula pulled
downward as the torso is rotated.)- Move the arm slightly farther
back on the wall. - Rotate the torso further, slightly
away from the arm.
TABLE 7.12 Selected Stretches for the Shoulder (continued)