External Rotation Stretch

The muscles of the rotator cuff such as subscapularis should be stretched prior to activities involving overhead movements such as throwing and racket sports.

Teaching Points

• Lay on your back with your shoulder abducted to 90 degrees and elbow flexed to 90 degrees
  
  
• Get a partner to externally rotate your shoulder, ie. push the fist backwards towards the floor. Make sure they support the upper arm at the elbow
  
  
• Hold for between 10 and 30 seconds

Variations

• If you don't have a partner to help, stand with your back against a wall
  
  
• With the arm in the same position try to touch the fist on the wall
  
  
• When this is easy, move forwards slightly to allow more movement
  
  
• Don't lean back!

Muscles Stretched

• Subscapularis
  
  
• Teres Major

Related Injuries

• Rotator Cuff Injuries