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