Most aches and pains are in part underlying imbalances. Look at this through whatever lens you like: chiropractic alignment; MAT activation; RPR sequencing; OPT cross syndromes; FMS analysis; the list goes on. The point is that modern life has a closed armpit, forward head carriage, protracted shoulder, flexed, adducted and internally rotated, and pronated hand position. On your phone, your tablet, your computer, your couch, at your workstation or desk, in your car, you name it. Thus, at some point, you should probably do the OPPOSITE. Well, here is the opposite: prone external rotation (video here: ).
It’s critical that you begin in a corrective/endurance loading and rep range (light weight at 15-25 reps). Maintaining retraction and the elbow oriented at shoulder (sagittal and frontal abduction), rotate into a “goalpost”. Common limitations are bicipital groove syndrome and compartment syndrome (wherein you would do isometrics in the unaffected angle) and insufficient pectoral extensibility, perhaps requiring SMR prior. Though I’m not a fan of direct pressures or classical “stretching,” I’d encourage people to be pragmatists when retraining healthy thoracic range (ie - extension). That is, do what it takes to gradually approximate full range of motion, without compromising tissue through pain or excessive strain.
The primary target, the supraspinatus, achieves its shortest position and loaded at the top of this movement. When you reference its origin on the supraspinous fossa of the scapula and its insertion on the superior aspect (but ALMOST posterior/medial) of the humerus, you can see how we constantly over-lengthen and detrain and strain it with everyday postures. Compensations through neck are expected. This movement gives you a fighting chance AND lends to better support for further athletic endeavors.
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