The all-fours rocking stretch serves the dual purposes of stretching key muscles in the arm and scapula (shoulder blade) as well as guiding these bones to restore proper movement patterns. This single exercise is a real workhorse for fixing shoulder pain and will most likely be one you will perform in a maintenance program. When performing the all-fours rocking stretch exercise, pay special attention to whether your elbow crease rotates in while rocking back onto your heels. This indicates tightness of your internal rotator muscles. Stretching them simply means not allowing the arm bone to rotate while rocking back. This may initially be painful; if so, stop at the point of pain or allow the elbow crease to rotate in just enough to ease the pain. As these muscles stretch, you will be able to rock back further onto your heels before pain begins. Eventually there will be no pain.
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