Many athletes especially baseball players are familiar with the rotator cuff muscles of the shoulder and the importance of properly stretching these muscles. There are 4 rotator cuff muscles which function as dynamic stabilizers in the shoulder. They are the subscapularis, supraspinatus, infraspinatus, and teres minor.
These posterior rotator cuff muscles, specifically the infraspinatus and teres minor, sustain much stress during the deceleration phase of throwing. Consequently, these posterior shoulder muscles can be predisposed to increased muscle tightness and therefore, increase your risk for shoulder injuries.
It is very important that you stretch these posterior cuff muscles before and/or after you throw. Many professional and college athletes are fortunate to have physical therapists and athletic trainers to help keep their shoulders loose but here is a great posterior shoulder stretch you can do on your own.
1) Lie on your side of your dominant throwing shoulder and put your arm in the 90 degree position as demonstrated in Fig.1. For the sake of instruction, we will be stretching the right shoulder.
2) Place your left hand on your right forearm and push your forearm down toward the floor.(Fig. 2)
3) Once you feel a good stretch, turn your head down so that your chin is in line with the top of your shoulder. Hold this position for 20-30 seconds and then rest. Repeat 3 times or until your shoulder feels loose.(Fig.3)
As with any new exercise or stretching routine, if you experience pain stop immediately and consult your physician. When beginning a new exercise program, always consult your physician.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
