This time, I’ll be writing about the shoulder joint.
The shoulder joint is a ball-and-socket joint with an exceptionally wide range of motion.
To securely stabilize the heavy arm, it is supported not only by ligaments but also by numerous muscles.
Among these, the supraspinatus muscle assists in abduction, the infraspinatus and teres minor muscles assist in external rotation, and the subscapularis muscle assists in internal rotation. Collectively, these muscles are known as the “rotator cuff.”
One cause of issues like an inability to raise the shoulder can be stiffness in these muscles, which limits shoulder movement.
Today, I’ll introduce methods to stretch these muscles.
Of course, chiropractic adjustments can help correct this, so if you’re experiencing shoulder symptoms, please feel free to consult us!
【Basic Stretches & Care】
1 Front (Pectoralis Major & Minor) Stretch
Purpose: Improve rounded shoulders and hunched posture.
• Place both hands on a door frame and open your chest.
• Bend elbows to 90°, pushing chest forward.
• Hold for 20-30 seconds × 2 sets.
2Posterior (Infraspinatus, Teres Minor) Stretch
Purpose: Improve flexibility in the back of the shoulder and balance inner muscles.
• Extend your right arm out horizontally in front of your body and pull it toward you with your left arm.
• You should feel a stretch in the back of your shoulder.
• Hold for 20-30 seconds × 2 sets.
3 Shoulder Blade Area Stretch (Trapezius, Rhomboids)
Purpose: Improve scapular mobility and relieve shoulder stiffness.
• Clasp your hands in front, round your back, and extend your arms forward.
• Focus on stretching the space between your shoulder blades.
4 Rotator Cuff Care (Rotator Muscles)
Purpose: Improve shoulder stability.
• Use a resistance band to perform external and internal rotation movements.
• Keep elbows close to your sides and move slowly while focusing on your shoulder axis.
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