Monthly Archives: April 2015

Shoulder Pass Through – shoulder mobility

Why Stretch?

Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.


Perform 10 shoulder pass throughs 3-4 times per day

Shoulder Pass Through

Hold a PVC pipe straight (broom handle works as well)

Without bending your elbows pass the bar over your head and down to your back

Then bring forward to front

If your elbows bend your hands are too close together and will not gain benefit of stretch

Widen hands until you can pass the bar through without bending elbows

The wider the hands, the easier the motion

Push up on bar to get it to pass over your head when your hands are wide

Shoulder (Internal Rotator)

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds in each arm 3-4 times per day

Shoulder Stretch

Hold a towel between both hands as shown

Gently pull the towel upwards with –your left hand

Feel the stretch in the shoulder of your right arm, as this arm is gently pulled further up your back

Repeat for opposite shoulder

Quadriceps – Front of thigh

Why Stretch?

Stretching exercises encourage lengthening of your muscles and associated tendons.  Short and tight muscles can lead to pressure on nerves and pain.  By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds in each direction 3-4 times per day

Quad Stretch
Steady yourself by resting your left hand on the wall/counter or chair

Keep an upright posture and lift you right foot off the ground

Bend the right knee and grasp your right ankle with your right hand

Gently pull your ankle up and back until you feel a stretch in the front of your right thigh

Left leg should be slightly bent at the knee

Repeat for opposite leg

Piriformis Stretch/ Gluteal Medius

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 15 seconds 3-4 times per day

Piriformis Stretch

Lie on your back on the floor with your knees bent, hip-width apart, feet flat on floor

Lift left leg and place left ankle across right knee

Clasp your fingers around your right knee

Lift your right foot off the ground and pull your right knee toward your chest

Feel the stretch in the gluteal muscles of your left buttock

Head can rest on the floor if it’s more comfortable

Repeat for opposite side

Pigeon Pose – Hip rotator/Hip capsule Stretch

Why Stretch?
Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.

Hold the stretch for 20 seconds in each directions 3-4 times per day

pigeon toe1

pigeon toe2

Pull legs up in front with knee bent

Keeping right leg behind you straight

Settle body back and down

Feeling stretch in the back of the hip of left leg

Work to bring right hip toward the floor

Shoulders and head up

Switch sides and repeat