The Best Stretch For Your Shoulders
July 24 2010
There are number of shoulder stretching exercises. But which is the most important and why?
Why stretch the shoulder posterior capsule?
- Shoulder Pain: It has been shown in number of studies that posterior shoulder tightness could be one of the risk factors for shoulder problems and pain.
Weight Lifters: It has been consistently shown in number of studies that overhead athletes, recreational weight lifters and bodybuilders have limited internal rotation or a tight posterior capsule.
The tight posterior capsule in weight lifters could be due the limited internal rotation end-range of motion exercises compared to external rotation exercises.
Figure: The figure shows how a tight posterior capsule can cause impingement and shoulder pain when you raise your arm.
What are the stretches for the posterior capsusle?
The two most common stretches for posterior capsule are:
1. Sleeper stretch
2. Cross body stretch.
So which is the best shoulder stretch?
Of the two, a recent study showed that the cross body stretch to be more effective for posterior capsule and increasing IR range of motion compared to sleeper stretch
Practical Application
- If you had to pick just one stretch to prevent shoulder pain and problems, pick the cross body stretch.
- If you have the time, do both.
