How do I do the all-fours rocking stretch shoulder exercise?

Advertisement
Advertisement
Rick Olderman
Physical Therapy
The all-fours rocking stretch exercise passively restores normal shoulder-joint mechanics. It is a deceptively simple yet powerful exercise that yields big results.

Begin in a hands-and-knees position with your hands under your shoulders and knees under your hips. Be sure your lower back is flat by drawing your belly button in toward your spine. Exhale and rock back onto your feet. Feel that the floor is pulling your arms into an overhead position. Allow your shoulders to be pulled into elevation while rocking backward. Essentially the shoulders will shrug up to your ears. Visualize that your scapulae (shoulder blades) are rotating out without sliding out too far from the spine. Be sure the back of your neck, especially at the base of the skull, remains lengthened. Feel a nice stretch through your scapula or armpit area. Return to starting position after holding at the bottom for 5 breaths. Perform 3-5 repetitions.
Fixing You: Shoulder & Elbow Pain: Self-treatment for rotator cuff strain, shoulder impingement, tennis elbow, golfer's elbow, and other diagnoses.

More About this Book

Fixing You: Shoulder & Elbow Pain: Self-treatment for rotator cuff strain, shoulder impingement, tennis elbow, golfer's elbow, and other diagnoses.

The shoulders are a floating system on the trunk, held in place and moved by muscular control. The foundation of shoulder movement is the shoulder blade which has precise resting and moving...

Continue Learning about Types Of Exercise Programs

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.