ESTIRAMIENTOS PARA EL ÁREA DE CUELLO Y

HOMBRO
TECHNIQUE

Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a
broomstick in your hand and behind your elbow. With your other hand pull the bottom of
the broomstick forward.

MUSCLES BEING STRETCHED

Primary muscles: Pectoralis major. Subscapularis. Teres major.

Secondary muscle: 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).

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Many people are very tight in the rotator cuff muscles of the shoulder. Perform this
stretch very slowly to start with and use extreme caution at all times.
TECHNIQUE

Reach behind your head with both hands and your elbows pointing upwards. Then
reach down your back with your hands.

MUSCLES BEING STRETCHED

Primary muscles: Triceps brachii.

Secondary muscles: Latissimus dorsi. Teres major and Teres minor.

INJURY WHERE STRETCH MAY BE USEFUL

Elbow sprain. Elbow dislocation. Elbow bursitis. Triceps tendon rupture.

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Do not perform for an extended period of time, as circulation is restricted in the shoulder
during this stretch.
TECHNIQUE

Stand with your arms out in front and crossed over. Push your hands forward as far as
possible and let your head fall forward.

MUSCLES BEING STRETCHED

Primary muscles: Trapezius. Rhomboids.

Secondary muscles: Semispinalis capitis and cervicis. Spinalis capitis and cervicis.
Longissimus capitis and cervicis. Splenius capitis and cervicis.

INJURY WHERE STRETCH MAY BE USEFUL

Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck
(acute torticollis). Upper back muscle strain. Upper back ligament sprain.

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Concentrate on reaching forward with your hands and separating your shoulder-blades.
TECHNIQUE

Place one hand behind your back and then reach up between your shoulder-blades.

MUSCLES BEING STRETCHED

Primary muscles: Supraspinatus. Infraspinatus.

Secondary muscles: Pectoralis major. Teres minor. Anterior deltoid. Coracobrachialis.

INJURY WHERE STRETCH MAY BE USEFUL

Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation.

Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder
(adhesive capsulitis).

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Many people are very tight in the rotator muscles of the shoulder. Perform this stretch
very slowly to start with and use extreme caution at all times.

 
TECHNIQUE

Stand with your knees bent. Cross your arms over and grab the back of your knees.
Then start to rise upwards until you feel tension in your upper back and shoulders.

MUSCLES BEING STRETCHED

Primary muscles: Trapezius. Rhomboids. Latissimus dorsi.

Secondary muscle: Teres minor.

INJURY WHERE STRETCH MAY BE USEFUL

Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation.

Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder
(adhesive capsulitis).

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Keep your shoulders level to the ground and avoid twisting or turning to one side.