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Shoulder Joint & Capsular Stretches

  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 / […]

  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 […]

    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 […]

  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 […]

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 […]

    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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