Active Isolated Stretching: Shoulder adduction and abduction

Active Isolated Stretching works with 3 basic principles

  • Contract the apposing muscle to send a signal to let go to the muscle you want to stretch
  • In order to increase the stretch apply light pressure at the end of range of motion and hold for 2 seconds
  • Allow the muscle to relax into a neutral position after each repetition

Some joints and or muscles that have a lack of function need increased oxygen and blood ?ow. When you contract or stretch a muscle you push the blood and oxygen out of that tissue. Increased ?ow happens when the muscle is in a relaxed state. The bene?t of physical activity is in the recovery process. Each stretch should be done 8-10 times.

Due to our posture, movement patterns and gravity, we ?nd our upper back rounded with a head forward position. These imbalances can vary depending upon: pervious injuries, work position, age and current activities.

The shoulder is one of the most unstable joints in the body because of its amazing range of motion so it is very important to stretch the joint from a stable position.

This stretch is initiated by starting with the arm at shoulder height straight out in front or opened to a 45 degree angle. You will want to bring the arm across your chest toward the opposite shoulder. Before the movement starts you will have to do a reverse shrug; in other words moving your shoulder blade toward your back-pocket. This will prevent the whole shoulder girdle from coming forward at the same time. Preparing this way before the stretch will help stabilize the shoulder and minimize compensation putting the muscles in the position to be stretched.