Scapular Muscle & Associated Joint Stretches Archives - G4 Physiotherapy & Fitness

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Scapular Muscle & Associated Joint Stretches

<img width="1936" height="2592" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121.jpg 1936w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121-224x300.jpg 224w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121-765x1024.jpg 765w" sizes="(max-width: 1936px) 100vw, 1936px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="1936" height="2592" src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121.jpg 1936w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121-224x300.jpg 224w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121-765x1024.jpg 765w" sizes="(max-width: 1936px) 100vw, 1936px" />

Common Stretches & Advice

Shoulder Joint Medial & Lateral Rotation In Abduction

<img width="1936" height="2592" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121.jpg 1936w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121-224x300.jpg 224w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121-765x1024.jpg 765w" sizes="(max-width: 1936px) 100vw, 1936px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="1936" height="2592" src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121.jpg 1936w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121-224x300.jpg 224w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_0207-e14120096902121-765x1024.jpg 765w" sizes="(max-width: 1936px) 100vw, 1936px" />

Method: Standing with a good posture. Take arms out to the side of your body with elbows at 90 degrees. Starting with the palms down rotate the arms up and back until the hands are held above your head. Pause for a moment. Then slowly return to the start position. With palms facing down, […]

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<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Common Stretches & Advice

Shoulder Medial Rotation Stretch

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1620-e14088987691721-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

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Common Stretches & Advice

Thoracic Spine (Mid-Back) & Scapula Retraction Stretch

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1601-e14088939204461.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1601-e14088939204461-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1601-e14088939204461-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1601-e14088939204461.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1601-e14088939204461.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1601-e14088939204461.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1601-e14088939204461-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1601-e14088939204461-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Method: Standing tall , place your hands in the small of your back. Imagine your shoulder blades melting down towards the hands and feel the opening in your chest as the shoulder blades drop together with control. Hold the position for a moment then slowly release. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching […]

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<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Common Stretches & Advice

Thoracic Spine (Mid-Back) & Scapula Protraction Stretch

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/08/IMG_1600-e14088937781081-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Muscles: Trapezius, Rhomboid Major & Rhomboid Minor Method: Put your arms out straight in front of you and cross over your hands. Reach forwards as far as possible until you can feel a stretch between your shoulder blades. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if […]

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<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Common Stretches & Advice

Posterior Shoulder Stretch

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_16151-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Muscles: Trapezius, Supraspinatus, Rhomboid Major, Rhomboid Minor, Deltoid & Latissimus Dorsi Method: Stand upright and bring one arm straight across your body keeping it parallel to the ground. With your other hand pull the elbow of your straightened arm close to the opposite shoulder Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid […]

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<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Chest (Pectoral Muscles) Stretches

Pectoral Muscle & Anterior Shoulder Stretch; Shoulder Lateral Rotation Movement

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_1622-e14088916118731-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Muscles: Pectoralis Major, Pectoralis Minor, Anterior Deltoid & Serratus Anterior Method: Stand next to a wall and place your palm and forearm flat on the wall so that your elbow is bent at 90 degrees. Slowly turn away from the wall without moving your hand or forearm. Physiotherapy, Injury Prevention & Fitness Recommendations: […]

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<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Common Stretches & Advice

Posterior Shoulder Stretch

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2013/06/IMG_16151-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Anatomical Musculoskeletal Group: Posterior capsule of the shoulder joint Upper region of Triceps muscle Local soft tissue including ligaments, muscles & tendons Method: Bring one arm across the body and place the other hand on the elbow Pull the elbow across the body until a stretch is felt at the rear of the shoulder […]

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