I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Standing with an arm to the horizontal. You take your elbow with your opposite hand and you pull slowly on your arm to bring your elbow to the opposite shoulder.
Keep this position for 30 seconds to feel the stretch.
This exercise mainly works the deltoid posterior and lateral. It’s important to do this because the teres minor muscles and infraspinatus, which are external rotator muscles of humerus, often have contractures that can create a functional imbalance of the shoulder. This may be, for example, excessive tendon’s friction of the long portion of the biceps in the bicipital groove of the humerus. And the consequences of these contractures can be inflammatory pathologies
This exercise works a little bit the trapezius middle and lower portion and rhomboid major muscle.
Variant : You can pull the elbow with your opposite arm from below.
Note : For very muscular persons, the arm’s adduction may be hampered by compression of the brachial biceps on the pectoralis major, which will limit the proper stretching of the shoulder.’s posterior.
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