Arm-Up Rotator Stretch
• Stand straight
• Extend your arm outwards and bend it at a 90 degree angle
• Place a broomstick in your hand and behind your elbow
• With your other hand pull the bottom of the broomstick forward
Primary muscles: Pectoralis major. Subscapularis. Teres major.
Secondary muscles: Pectoralis minor. Anterior deltoid.
Injury where stretch may be useful:
Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).
Note: The rotator cuff muscles of the shoulder are often very tight. Perform this stretch very slowly and with extreme caution.