The Subscapularis is the main muscle associated with the shoulders rotator cuff and therefore a PNF stretch of this muscle would be extremely beneficial. Specifically it will improve the external rotation of the humerus. 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 support. 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 push their wrist towards the floor, deepening the stretch.
Obviously we could not include every stretch required for this sport instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Image taken from "Upper Body Stretches" wall chart by B. Walker.