The posterior capsule of your shoulder includes the rotator cuff muscles, connective tissues and the back of the scapula where it connects to the upper arm and clavicle. Posterior capsule stretches are often used to treat a frozen shoulder, which is the inability to move your arm in across your body, flex your shoulder and internally rotate your shoulder. Stretching can prevent a frozen shoulder and improve shoulder and back range of motion.
Expert Insight
Sometimes the frozen shoulder is not caused by the lack of mobility of shoulder, but the lack of mobility of your upper spine and hips, according to physical therapist Gray Cook. If your hips and spine are stiff and lack strength and mobility, they cause stiffness to other joints in your extremities. Since your body is connected by one continuous web of fasciae, or connective tissues, any part of your body that is dysfunctional can cause another part of your body to become dysfunctional, too. When you stretch, incorporate hip and back muscles with your posterior capsule stretches.
Supine Thumb Press
Lie on the floor on your back with legs bent and your feet flat on the ground. Lace your fingers together, and extend you arms over your chest. Point your thumbs toward your face. Inhale slowly and bring your arms over your head toward the ground. Press your thumbs into the ground for about one deep breath. Keep your elbows straight. Raise your arms up over your chest, and perform 10 to 15 presses for two sets.
Posterior Shoulder Stretch
Stand and place your right arm behind your back. Turn your hand so that your palm is touching your back. When you do so, do not arch your lower back. Hold the stretch for five to six deep breaths. Bring your arm down to your side, and repeat the stretch two more times.
Standing Torso Cross-Arm Rotation
Stand tall and fold your arms across your chest with your hands on your shoulders. Rotate your torso slowly left and right, gradually increasing the speed to one turn every two seconds. Do not move your pelvis or legs. Rotate 20 times for two sets.
References
- University of Washington Orthopedics and Sports Medicine: Rotator Cuff Treatment
- "Movement"; Gray Cook; 2010
- "Stretch to Win"; Ann and Chris Frederick; 2006
