Scapular Muscle & Associated Joint Stretches Archives

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G4 Physiotherapy & Fitness > Blog > Common Stretches & Advice > Scapular Muscle & Associated Joint Stretches

Scapular Muscle & Associated Joint Stretches

Common Stretches & Advice

Shoulder Joint Medial & Lateral Rotation In Abduction

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, […]

Common Stretches & Advice

Shoulder Medial Rotation Stretch

Common Stretches & Advice

Thoracic Spine (Mid-Back) & Scapula Retraction Stretch

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 […]

Common Stretches & Advice

Thoracic Spine (Mid-Back) & Scapula Protraction Stretch

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 […]

Common Stretches & Advice

Posterior Shoulder Stretch

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 […]

Chest (Pectoral Muscles) Stretches

Pectoral Muscle & Anterior Shoulder Stretch; Shoulder Lateral Rotation Movement

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: […]

Common Stretches & Advice

Posterior Shoulder Stretch

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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