“Overhead shoulder mobility series (7/8): Post cuff vs. shoulder retractor stretch & reverse sleeper stretch”
As previously mentioned stiffness of the posterior shoulder capsule is a common adaptation seen with overhead athletes. This adaptation is common in more than just athletes. With the amount of time humans spend with their arms at the front of the shoulder capsule during activities such as using a computer, writing, playing video games, & driving chances are your posterior capsule is restricted.
The first stretch is an example of a common fault during a posterior shoulder capsule stretch. This is due to allowing the entire shoulder girdle including the scapula to be pulled with the stretch. What this targets is the scapula retractors instead, such as the rhomboids and mid-lower trap’s.
The next stretch you can see is performed WITHOUT the scapula protraction. Set your shoulder in a good stable position before pulling across your body will allow for a good stretch of the posterior capsule of the shoulder.
The reverse sleeper stretch is also another option of stretching your posterior shoulder capsule. The more you pull your elbow forward the more you will stretch the shoulder into Internal rotation.