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, […]

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Chest (Pectoral Muscles) Stretches

Shoulder Lateral Rotation Stretch

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Common Stretches & Advice

Shoulder Abduction Stretch

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Chest (Pectoral Muscles) Stretches

Shoulder Flexion Stretch

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Biceps Muscle Stretches

Shoulder Extension & Biceps Stretch

  Method: Standing tall, take your arms behind you and hold the hands together. Push the hands away from your body and feel the stretch through the chest and upper arms. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if the stretch / exercise causes pain. Perform the stretch / […]

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Common Stretches & Advice

Shoulder Medial Rotation Stretch

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Common Stretches & Advice

Triceps Stretch & Inferior Shoulder Stretch

  Muscles: Triceps Brachii, Teres Minor, Teres Major & Latissimus Dorsi   Method: Reach up with one arm and place your hand behind your neck so that your elbow is pointing upwards. Use your other arm to push the elbow down   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold […]

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Chest (Pectoral Muscles) Stretches

Anterior Shoulder & Chest Stretch

  Muscles: Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Biceps Brachii, Brachioradialis & Brachialis   Method: Stand next to a wall with one arm outstretched behind you parallel to the ground with your palm on the wall. Slowly turn your body away from the wall.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the […]

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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 […]

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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 […]

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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: […]

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Common Stretches & Advice

Shoulder & Latissimus Dorsi Stretch

  Muscles: Brachialis, Triceps Brachii, Deltoid, Teres Major & Latissimus Dorsi   Method: Stand up straight with your arms up above your head. Cross your arms over and reach up as high as you can   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain […]

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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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Common Stretches & Advice

Triceps Muscle Stretch

    Muscle Group: Triceps – 3-headed muscle situated at the back of the upper arm   Muscle Action: Primarily elbow extension but may also assist with shoulder extension Controls both elbow flexion and shoulder flexion eccentrically   Method: Fully elevate one arm and place the hand behind your head and down your back Place […]

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