Hi and welcome to this week's Stretch-of-the-week, which is the infraspinatus and teres minor stretch. The infraspinatus and the teres minor attach the humerous to the scapular and assists in lateral rotation of the humerous. Thus this stretch is designed to improve internal rotation of the humerous. Positioning the stretcher in a prone position prevents them from rolling their shoulder forward, which would give a false impression on the total range of motion the person has through their shoulder.

To do this stretch the stretcher lies prone with their shoulder at 90 degrees also with their elbow at 90 degrees, their arm must be internally rotated as far as possible with their upper arm resting on the table. The partner places one hand over the stretcher's elbow and the other under their wrist. The stretcher begins to slowly attempt to externally rotate their humerous (try pushing their wrist towards the ground). The stretcher then relaxes and inhales deeply whilst their arm remains in the starting position. On the exhale the stretcher contracts the subscapularis to internally rotate their humerous and deepen the infraspinatus stretch.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).

Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Image from www.myweightlifting.com

Hi, welcome to the subscapularis stretch, the PFN stretch chosen for this week. This stretch can be used to improve external rotation of the humerus without any pain. The stretcher lays down on their back and bends one arm up at right angles from their body as far as possible whilst still being comfortable. This will lengthen the subscapularis to its pain-free end of range. The partner places their hands on the stretches elbow and wrist for supoprt. The stretcher slowly attempts to rotate their humerus internally and therefore contract the subscapularis isometrically (push your wrist towards the ceiling). The stretcher should then relax and inhale deeply. On the exhale the stretcher should attempt to pusht their wrist towards the floor, deepening the stretch.

The subscapularis is located in the rotator cuff of the shoulder and assists in the medial rotation of the humerus. As you can see from the picture above that the subscapularis originates from the subscapularis fossa of the scapular and inserts into the less tubercle of the humerus.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).

Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Images from www.teachpe.com

Hi All and WELCOME to the next installment of 'Stretch of the Week'. The above head chest stretch is done all the time and mostly without the person knowing it. It does have a lot of benefits for your body and can be done during the course of anyone's day, hence why were talking about it now.

This stretch is done whilst sitting or standing anywhere and stretches the pectoralis minor and major mainly. You should feel the pull from the center of your chest towards you shoulder evenly. It also stretches your latissimus dorsi and serratus anterior, which are located down the side of your torso and then anterior bicep on top of your shoulder. All these muscle are involved and work together and it is very hard to isolate just on muscle or use just one muscle without using a few of them.

Don't ever under estimate the importance of stretching and the benefits it holds.

To enhance the stretch you can raise your arms further above your head. Most people stretch their arms out fully above their head in order to stretch their posterior torso as well but this is a different stretch.

The above head chest stretch is useful when dealing with sports injuries such as impigement syndrome, rotator cuff tendonitis, shoulder bursitis, frozen shoulder, chest strain, pectoral muscle insertion inflammation.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Upper Body Stretches" wall chart by B. Walker.

Hi All and WELCOME to the next installment of 'Stretch of the Week'. There are many different stretch focused on the shoulder and biceps mainly, but not many that stretch the pecs. the parallel arm stretch includes both of these muscle groups and is a very affect stretch for all athletes. Of course if you don't consider yourself a athlete don't be afraid to include this stretch in a warm up or warm down.

Use a wall/pole/any verticle structure you can find to do this stretch and simply place your palm on the structure, with your finger facing away from you and slowly push forward. You should feel the stretch through the front of your arm and down your chest. This is due to the stretching of your pectoralis minor and major in your chest, your anterior detiod, bicep brachii, brachialis and brachioradialis in your shoulder.

The parallel arm chest stretch should be done one arm at a time, remembering to stretch both arms equally. Make sure you do as the stretch suggests and keep your arm parallel to the ground. The picture below is detailed in the movement of the stretch and should give you a good indication on how the stretch should look when doing it correctly.
Don't ever under estimate the importance of stretching and the benefits it holds.

If the stretch feels akward and wrong then it probably is, if it feels like the stretch is working on your entire on side of your chest and little in the anterior of your shoulder then that is correct. Keep your body in balance and repeat the stretch with both arms and equal amount of times and avoid turning your head but look straight instead.

The Parallel Arm Chest Stretch is good at addressing dislocation, subluxation, acromioclavicular separation, sternoclavicular separation, impingement syndrome, rotator cuff tendonitis, shoulder buyrsitis, frozen shoulder, biceps tendon rupture, bicepital tendonnitis, bicep strain, chest strain, pectoral muscle insertion inflammation.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Upper Body Stretches" wall chart by B. Walker.

Hi All and WELCOME to the next installment of 'Stretch of the Week'. Lately I've people having difficulties with their shoulder and upper back and it's seems only fitting that we continue with this theme. There are common stretches to do with the shoulder and stretches to do with the back but none focus of the traps...enter the cross over shoulder stretch. 

Have your feet flat on the floor about shouler width apart and simply cross your arms infront of your body and grab the backs of your knees. Now if your not some elite gymnast and cannot reach the backs of your knees the sides of your thighs will do, it just means you have to grip a little tighter.  Keep your chin up and extend your knee but dont lock them in. 

The cross over shoulder stretch is best done in the morning to get you ready for the day or feels amazing after a hot shower. You should feel tension from the midline of your back down towards your shoulders. It's an idea to also swap your hands over to get an even stretch through both trapezius muscles.

Don't ever under estimate the importance of stretching and the benefits it holds.

It is important to bend your knees when reaching for the backs of your knees and then stand up, without locking your knees in. Keep you chin up and spot a point on the wall or watch the tv so your head doesn't drop.

The Cross Over Shoulder stretch is therapeutic for dislocation, subluxation, acromioclavicular seperation, skternoclavicular seperation, impingment syndrome, rotator cuff tendonistis, shoulder bursitis and frozen shoulder.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Upper Body Stretches" wall chart by B. Walker.

Hi All and WELCOME to the next installment of 'Stretch of the Week'. In light of the recent Commonwealth games more people are becoming interesting in sport and exercise. Stretching is an exercise that compliment all exercise and sports around the planet. My highlight was the 100m butterfly and in order to complete a butterfly stroke your shoulders must be extremely strong and flexibile. The Behind the back chest stretch will help with this.

This stretch uses the anterior deltiod which is at the top of your shoulder and both the brachialis and the biceps brachii. They all will pull along your chest, stretching from the top of your shoulder down the top half of your arm.

These stretches are fairly easy to do and they will increase you flexibility which is a requirement just to do simple exercise. Whilst doing the behind the back chest stretch you should feel the pull from the middle of your upper chest towards your shoulders
Don't ever under estimate the importance of stretching and the benefits it holds.

Whilst doing this stretch remember to keep your arms straight, if you have an injury do this stretch with caution. It's also important to even distribute your body weight between your legs, simply to creat a stable base. Don't bend forward, instead keep your back straight and move your arms as high as you can

The Behind the back chest stretch can help with dislocation, subluxation, acromioclavicular separation, sternoclavicular separation, impingement syndrome, rotator cuff tendonitis, shoulder bursitis, frozen shoulder, chest strain, pectoral muscle insertion inflammation.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Upper Body Stretches" wall chart by B. Walker.