How is this muscle injured?
- Poor form when lifting weights
- Sports involving throwing or hitting
- Tightening alongside frozen shoulder
What would I feel if there was a problem?
- Limited range of movement when trying to lift arms above head
- Pain and weakness of the shoulder joint
- Pain under the arm radiating into the ribcage
What are the benefits of this stretch?
- Increased range of movement in arms
- Reduced shoulder pain/likelihood of Rotator Cuff injuries
- Reduced compensatory movement in the ribcage avoiding spinal pain
1. Take your hand up and over your head and place it between your shoulder blades.
2. Take your opposite arm and hold onto your elbow.
3. Gently pull your elbow backwards, (behind the head) whilst keeping your head facing forwards, with your hand.
4. Remember to keep your ribcage stable and try not to push out the ribcage, this helps to stretch the Teres muscle around your shoulder blade rather than the Triceps muscle in your arm.
5. To increase the stretch, gently push the elbow into your hand.
6. Hold for 30 seconds.
- Try doing this in front of the mirror to make sure you’re not lifting your ribcage.
NB: Each Stretch should be held for 30 seconds. You need to ‘feel’ the stretch but not to the point of experiencing any pain…all stretches should be