Shoulder Internal Rotator and Posterior Deltoid: Release and Lengthening

This course describes shoulder internal rotator release and lengthening (commonly referred to as shoulder mobility, shoulder mobility exercises, overhead mobility, shoulder internal rotator foam rolling, shoulder internal rotator release with ball, and/or shoulder stretching). Although terms like tight muscle, shoulder muscle tightness, rotator cuff tightness, tight lats, and tight pecs are commonly used, it may be more accurate to label these muscles as prone to over-activity (e.g. hypertonic, phasic), which may result in poor shoulder mobility. Performing shoulder internal rotator release and lengthening techniques to increase mobility prior to activation, integration, and strengthening techniques may significantly enhance rehabilitation and performance programs.

In practice, the release of the latissimus dorsi (lats), pectoralis major (pecs), subscapularis (subscap), teres major (t. major), and posterior deltoid (post delt), mobilizing the shoulder joint, and integrating a wall stretch (chest stretch), child pose stretch (lat stretch), crucifixion stretch (internal rotator stretch), and/or sleeper stretch (posterior deltoid), is likely to improve shoulder mobility and the effectiveness of exercises like shoulder external rotator activation, and exercises intended to target upper back musculature, including ITY’s, wall slides, etc.

Shoulder internal rotator over-activity and a loss of shoulder mobility have been correlated with altered upper extremity alignment, rounded shoulder posture, shoulder medial rotation syndrome, upper crossed syndrome, loss of shoulder internal rotator range of motion, loss of external rotator cuff strength and stability, shoulder injury, shoulder pain, neck pain, scapulothoracic pain, frozen shoulder, an increased risk of future injury, and a loss of sports performance. Sports medicine professionals (personal trainers, fitness instructors, physical therapists, massage therapists, chiropractors, occupational therapists, athletic trainers, etc.) should add these exercises to their repertoire to improve the outcomes of their integrated exercise programs and therapeutic (rehabilitation) interventions.

Release Techniques

• Latissimus Dorsi and Teres Major Static Release
• Subscapularis Static Release
• Supraspinatus Static Release
• Posterior Shoulder Static Release
• Latissimus Dorsi Dynamic Release

Joint Mobilization Techniques

Following release techniques, but before lengthening techniques, it may be beneficial to perform Self-administered Joint Mobilization Techniques: Upper Body

• Shoulder Mobilization
• Thoracic Spine Rotational Mobilization

Lengthening Techniques

• Latissimus Dorsi and Erector Spinae (Childs Pose) Static Stretch
• Latissimus Dorsi and Erector Spinae (Childs Pose) Active Stretch
• Pectoralis Major and Minor Static Stretch
• Pec Major Crucifixion Stretch

Caption: A release technique used for an overactive latissimus dorsi muscle