Infraspinatus
Infraspinatus
Stretches
Stretches
Infraspinatus SHOULDER Stretch for All standing
Infraspinatus SHOULDER Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or shoulder you intend to stretch
3. Extend the target shoulder behind you
4. Flex the elbow 90 degrees to bring the arm behind you
5. Rotate the target shoulder medially ‘inwards’
6. Grasp the target elbow with the opposite hand and apply pressure in the direction of the medial rotation to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Infraspinatus SHOULDER Stretch for All sitting
Infraspinatus SHOULDER Stretch for All sitting
How to perform the stretch:
1. Start in a sitting position with knees wide apart
2. This movement stretches both sides at the same time
3. Medially ‘inwards’ rotate both shoulders in front of you, with straight arms and pushing the back of your hands together by applying pressure
4. Flex forward at the hips and bring both arms between your legs with your hands reaching under your buttocks
5. Slightly flex your elbows, fixing them upon the inside of your knees and adduct (close) your hips to apply pressure to the elbows
6. Protract (push forward) your shoulders and slightly extend your lower back (sit up a little) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Infraspinatus is the first of the two posterior muscles that form part of the rotator cuff group (the second being the Teres Minor).
Origin:
- Infraspinous fossa of the scapula & inferior portion of the spine of scapula.
Insertion:
- Greater tubercle of the humerus.
Action:
- Lateral rotation of the shoulder and stabilization of the glenohumeral joint.
Infraspinatus muscle strain occurs with repetitive or forceful external rotation of the shoulder. Injury to this muscle can also occur during shoulder dislocation. Suffers from ‘Rotator Cuff’ tears.