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.
- 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.
- 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!