Posterior Capsule Stretches

In the previous article on the “Dead Arm“, we have discussed the possible causes of a tight posterior capsule contributing to this condition. So, in this issue, we will demonstrate several exercises to stretch out the tight posterior capsule.

• Lie on your side,
• Place your shoulder and elbow at 90 degree as shown in the picture.
• Slowly lower your forearm towards the bed till you feel a comfortable stretch at the back of the shoulder joint
• Hold the stretch for 15 seconds and repeat 10 times.

• In a standing or sitting position,
• Bring your shoulder diagonally across the body with the elbow turned in.
• Feel the comfortable stretch at the back of the shoulder joint
• Hold the stretch with your opposite hand for 15 seconds and repeat for 10 times.

• In standing or sitting,
• Bring the elbow across the body horizontally
• Hold the stretch with your opposite hand placed at the elbow
• Feel the comfortable stretch at the back of the shoulder joint
• Hold the stretch for 15 seconds and repeat 10 times.

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