The credit for easy rotation of your shoulder goes to your infraspinatus muscle. Your infraspinatus is part of the group of muscles underneath your shoulders known as the rotator cuffs. You use this muscle when brushing your hair, climbing a rope or when throwing a baseball. When this muscle becomes too tight, it risks an inury. Stretching will keep your shoulders mobile and pain free.
Posterior Shoulder
Your infraspinatus is located on the back of your body. It connects your shoulder blade to the bone in your upper arm. You can stretch your infraspinatus by placing your right arm across the front of your body and then using left arm to press your right elbow toward your left shoulder. The Sports Injury Clinic recommends maintaining this stretch for 10 to 30 seconds.
Internal Rotation
You can involve a partner in stretching your infraspinatus. Your shoulder should be stretched before and after vigorous exercise that uses a lot of shoulder rotation. One way to stretch your infraspinatus is to lie on your back with your arm hanging off the bed or couch. Your arm is bent at two 90-degree angles: ne bend in your shoulder and one in your elbow that causes your palm to face toward the floor. Ask your partner to place one hand underneath your elbow for support and gently press your hand toward the floor with his other hand.
Broom Stick
You can use props, such as a broom stick or thick dowel rod, to aid the flexibility of your infraspinatus. Raise your elbow in line with your shoulder and position your hand straight up from your elbow. Hold the stick in your hand and allow it to fall behind your arm. Your opposite arm reaches under your bent arm to hold onto the stick and gently pull it forward.
Frequency
You can perform shoulder stretches on a daily basis. Before you stretch your infraspinatus, warm up your shoulder by walking briskly and moving your arms for five minutes. A warm shoulder will stretch better than a cold shoulder. Each stretch should be held for a minimum of 10 seconds and you can repeat the stretch two or three times.
