Infraspinatus stretch: Health benefits and How to do ?
Infraspinatus stretch is an important exercise to improve mobility of shoulder area, has many health benefits and reduce risk of rotator cuff injury. Regular exercise with other shoulder group muscles improve flexibility as well as you can use as a warm exercise.
What is infraspinatus stretching?
The infraspinatus is involved in forming the Rotator Cuff of the shoulder joint. Infraspinatus muscle situated deep to Trapezius muscle, Deltoid, and even Latissimus dorsi and covers the larger part of the posterior surface of the Scapula.
It located into infraspinatus fossa of the scapula and reach to the greater tubercle of the humeral head.
It gives stability to the humeral head in the glenohumeral joint and moves your shoulder joint into external rotation.
Although you can’t perfectly stretch the infraspinatus by itself, you have to stretch the rotator cuff muscles together with an importance on the infraspinatus.
What are the benefits of doing infraspinatus stretch?
There are some common benefits you should know about:
- It increases range of motion(ROM) and internal rotation in the shoulders
- Provides stability in the shoulder joint
- Improves reach blood circulation around shoulder joint
- Boost athletic presentation
- Gives flexibility and mobility to the shoulder joint
- It also stabilizes and moves your scapulae.
What are the types of infraspinatus stretching?
There are some types given below that stretch the Infraspinatus muscle:
- Seated Bent-Over Stretch
- Pendulum stretch
- External rotation stretch
- Passive external rotation stretch
- Broom-Stick-Assisted Stretch
- Cross-Arm Stretch
Seated Bent-Over Stretch
How to perform this stretch – Take a sit on the edge of your chair.
Now place your palms behind the lower part of your back. your elbow should be pointing outward.
Slowly breathe out as you slowly bend forward as much as you can.
Hold the stretch for 5-6 seconds.
Repeat this 2-3 times.
Pendulum stretch
How to perform this stretch – Stand beside of table.
Put your right hand on a table with your elbow is straight, so your left arm hanging by your side.
Now bend forward by your waist.
Now swing your left hand and take support by your right hand.
Slowly start swinging by your left hand – forward and backward, then sideways.
Make a small circle by swinging.
Perform 2 sets of 10 on each side.
External rotation stretch
How to perform this stretch – Lie on your left side and rest your head on your left arm.
Flex the arm you are not lying on 90 degrees so your right elbow is in the air, your hand is on the ground, and your right arm is running across your abdomen.
Move your right elbow at your side and slowly rotate the arm. Rotate until 90 degrees bend, so your hand is in the air.
Slowly rotate the right arm back down.
Perform 2 sets of 10.
Repeat on the left side.
Passive external rotation stretch
How to perform this stretch – To perform this stretch, you need a light stick or a dowel rod.
Loosely grasp the stick on each end.
Keep the elbow of your left arm against your body.
Use the right arm to slowly push the stick horizontally.
So, your left elbow moves against your side, and the left arm is bent 90 degrees, perpendicular to the body.
When you felt a stretch, hold for 30 seconds.
Now release that stretch for 30 seconds.
Repeat up to 3-4 times and do it on the right side.
Broom-Stick-Assisted Stretch
How to perform this stretch – You need a prop – such as a broomstick. Stand upright.
Grab a stick with your left hand and lift it over your head, like a flag.
Bend the elbow of your left arm and allow the stick to point down toward the floor behind you to the right.
With your right hand, reach behind you to grasp the opposite end of the stick.
Position your right elbow so it is at shoulder height.
With your left hand, press the stick against your right shoulder, internally rotating your shoulder.
Hold a stretch for 30 seconds.
Repeat on the opposite side.
Cross-Arm Stretch
How to perform this stretch – The cross-arm stretch draw the infraspinatus horizontally and slightly upward.
You can perform this anywhere at standing, sitting, or supine position.
Bring your left arm across your chest.
Now grasp your left elbow with your right hand.
Gently push your left arm towards you.
Hold it 20-30 seconds and release.
Perform it on the right side.
Repeat 2-3 times.
Common mistakes are done while performing the stretch
There are certain mistakes that you should avoid during stretching:
- Doing held stretches before performing any exercise that makes your muscle strained or injured.
- People think that you have to feel pain during a stretch to take advantage of the stretch. This isn’t true, so don’t make mistakes. It only damages your muscles or other tissues.
- Many people think that you don’t have to hold a stretch to take benefits. But, it isn’t true, you have to hold it as long as recommended by your therapist.
- Never hold your breathing during the stretch.
- Assure to use a proper or correct technique of stretching. Consult your physical therapist to know about this matter.
- Never do bouncing during a stretch which causes muscle damage.
- If you have prior injuries in your muscle then never perform stretching on that area which causes further injury to the muscle.
Author: Nitesh Patel - Physiotherapist
Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803
