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, this week's Stretch-of-the-Week will continue on with the upper arm stretches, this time focusing on the biceps. The biceps brachii is a two headed, two joint muscle which crosses both the shoulder and the elbow and therefore affects both joints. As you may conclude the biceps are primarily involved in the flexion of the shoulder and the elbow but it also help stabilize the humerous during heavy lifting activities. Stretching this muscle before and after exercise is important as it will prevent injury or strain which can very easily affect everyday life.

To stretch the bicep the stretcher must lie supine with their shoulder off the end of the table with your elbow straight and your palm facing inwards . The partner offers resistance by placing a hand on the stretchers shoulder and the other on their forearm and the stretcher attempts to lift their arm towards the ceilling. After this the stretcher relaxes and inhales deeply whilst the partner keeps the arm straight. On the exhale the stretcher contracts their tricep, deepening the 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
Images from www.exrx.net

Hi and Welcome, this week we continue on stretches that affect the upper body and primarily the shoulders. This weeks stretch is called the pectoralis major stretch which, yes you guessed it, stretches the pactoralis major, which is the muscule responsible for the movement and rotation of the humerous. To do this stretch the stretcher lies face down with the arm at right angles to the body. The partner put their palm on the stretchers palm and supports the arm until the elbow with their own arm. The stretcher then attmpts to push their arm back towards the floor and the partner stops this.The stretcher then relaxes and inhales deeply and on the exhale the stretch attempts to lift their arm towards the ceiling, deepening the stretch.

It is important for the stretchers sterum to not leave the table/floor when doing this stretch. Also if your lying on the floor to rotate your head away from the arm your stretching. Once again no PNF stretch should ever be painful, so if you start to feel pain, stop and consult medical advise.

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