"Posterior Shoulder Stretching: Sleeper Stretch vs Sidelying Horizontal Abduction for Baseball ⚾️ Players" [best stretch for your shoulder] . Stretching the posterior shoulder is a major factor in a multitude of shoulder rehab programs 👌. There are many ways to stretch the posterior shoulder, one of which we highlighted a few weeks ago. Two other alternatives are shown here in the video: the sidelying sleeper stretch and the sidelying horizontal abduction stretch. . A previous study had shown that the horizontal abduction stretch was more beneficial in restoring internal rotation at the shoulder than the sleeper stretch. ‼️However a newer study by Yamauchi et al 2016 found that BOTH stretches effectively increased shoulder internal rotation and horizontal abduction with no significant differences between groups.‼️ . The cool thing about this study though, is that they looked at muscle stiffness of both the infraspinatus and teres minor using ultrasound. Both of these muscles make up what is known as the "posterior cuff." It is the posterior cuff, in addition to the posterior shoulder capsule, which contributes to posterior shoulder tightness. . ➡️Interestingly enough, the study found that the sleeper stretch decreased infraspinatus muscle stiffness. ➡️Whereas the sidelying horizontal abduction stretch decreased teres minor stiffness. . Why is this relevant? For baseball pitches, the teres minor demonstrates the highest level of EMG activity of all the shoulder muscles during the deceleration phase. Furthermore, at 90 deg of abduction (ie the position of the shoulder during throwing), the teres minor to infraspinatus muscle activity ratio is significantly higher than a 0 deg of abduction. Thus, the throwing motion requires higher intensity eccentric contraction of the teres minor than the infraspinatus, which could lead to the teres minor being more fatigued and thus more muscle stiffness after pitching. . ✅MORAL OF THE STORY: If you're a baseball player, try the sidelying horizontal abduction instead of the sleeper stretch to stretch your posterior shoulder! #baseball #posteriorcuff #teresminor #teres #infraspinatus ——- 🔥💣PrehabX MEMBERSHIP ✅ Exercise l https://www.instagram.com/p/BnopP9lB0yk/?utm_source=ig_tumblr_share&igshid=cnm28qgkq8tc

The 4 muscles that make up the rotator cuff. #rotatorcuff #supraspinatus #infraspinatus #teresminor #subscapularis Allows rotation of the humerus in the scapula. #shoulderstability

Rotator Cuff: Exercise 4 of 5 1️⃣Lie on a bench on your right side, slightly rotated toward the ground. 2️⃣Holding a light dumbbell in your left hand, place your left elbow in your side by your ribs and keep your elbow bent at 90 degrees. 3️⃣Start with the dumbbell close to your body and rotate it upwards, making sure to not move your elbow and to not rotate your body backward. Stay slightly facing the ground. 4️⃣Rotate your arm upward as far as it will go and pause at the top for a full second. If you keep the correct body position, your arm usually will not go past parallel to the ground. 5️⃣Rotate your arm back downward to the starting position. Repeat for 10 repetitions. 6️⃣Move directly to exercise 5 of 5. #rotatorcuff #teresminor #shoulder #shoulderstability #phase1 #training #strength #stability #smarttraining #dothisbeforeyoubench

seems credible PNF for rotator cuff

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