Stretching Anatomy-2nd Edition Read Online Free PDF Page B

tight muscles. Also, doing this stretch helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder.

Intermediate Shoulder Extensor, Adductor, and Retractor Stretch

Execution
     
Stand upright inside a doorway while facing a doorjamb, with the doorjamb in line with the right shoulder.
Place feet shoulder-width apart, with the toes pointing straight forward.
Bring the left arm across the body toward the right shoulder.
Pointing the thumb down, grab hold of the doorjamb at shoulder level.
Rotate the trunk in until you feel a stretch in the posterior left shoulder.
Repeat these steps for the opposite arm.
Muscles Stretched
     
Most-stretched muscles: Left posterior deltoid, left middle deltoid, left latissimus dorsi, left triceps brachii, left middle trapezius, left rhomboids
Less-stretched muscles: Left teres major, left teres minor, left supraspinatus, left serratus anterior
Stretch Notes
Poor posture overworks the deltoids, lats, triceps, traps, and rhomboids, causing tightness. This intermediate stretch places more stretch on these muscles. It relieves many of the aches and pains felt between the shoulder blades better than the beginner stretch. Conversely, these muscles can also become tight from disuse or by doing limited activities with the arms below shoulder level. Tightness in these muscles makes any overhead work harder and more painful. This stretching activity places a greater stretch on the musculature than the basic shoulder extensor, adductor, and retractor stretch. Also, doing this stretch helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder.
To get the maximum benefit of this stretch, you should keep the elbow locked. Over time, as the muscles become more flexible, to keep the elbow locked you will need to grasp the doorframe above the level of the shoulder. Raising the hand does not diminish the major benefits of this stretch. However, as the hand gets higher above shoulder level, the stretch on the rhomboids decreases while the stretch on the serratus anterior increases.

Shoulder Adductor, Protractor, and Elevator Stretch

Execution
     
Stand upright with the feet shoulder-width apart.
Bring the left arm across the front of the body, with the left hand near the right hip.
With the right hand, grab the left elbow.
With the right hand, try to pull the left elbow down and around the right side of the body.
Repeat these steps for the opposite arm.
Muscles Stretched
     
Most-stretched muscles: Left posterior deltoid, left latissimus dorsi, left triceps brachii, left lower middle trapezius
Less-stretched muscles: Left teres major, left teres minor, left supraspinatus, left levator scapulae, left rhomboids
Stretch Notes
Tightness in the deltoids, lats, triceps, and traps makes any overhead work harder and more painful. Thus this stretch makes it easier to do any throwing action as well as around-the-house activities such as painting and window cleaning. Also, doing this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder.
To maximize the stretch, do not raise the shoulder or bend at the waist. If it is not possible to bring the hand toward the hip, try to come as close as possible. As long as the arm is below the shoulders, the stretch will be effective.
VARIATION
Overhead Shoulder Adductor, Protractor, and Elevator Stretch

Bringing the arm above the shoulder places more stretch on the elevators and protractors and is more beneficial for high overhead activities. Stand upright with the feet shoulder-width apart. Raise the left hand high above the head, and bring the left arm up against the left side of the head. Then, with the right hand, grab hold of the left elbow and try to pull the left elbow behind the head, past the left ear. Repeat these steps for the opposite arm.

Shoulder Adductor and