Infraspinatus Stretch Guide

Infraspinatus Stretches for Improved Shoulder Mobility

The infraspinatus is one of the rotator cuff muscles, located at the back of the shoulder blade.

It plays a crucial role in shoulder stability and external rotation.

Tightness or inflammation in this muscle can limit range of motion and lead to discomfort.

Regular stretching helps relieve tension, enhance mobility, and support healthy shoulder function.

Stand upright and place the back of your hands on your waist.
Gently bring your elbows forward, creating a stretch in the back of your shoulders.
Adjust the angle of your elbows until you feel a mild, comfortable pull.

Stand upright, holding onto a stick or pole with one hand.
Use your opposite arm to pull the stick, gradually rotating your shoulder inward (internal rotation).
Stop when you feel a gentle stretch at the back of your shoulder.

Lie on your back and place your hand under the small of your back, palm facing down.
Gently roll your body onto that arm, using your legs to help control the motion.
You should feel a mild stretch in the shoulder without pain or pinching.

(Note: You may adjust these numbers to suit your comfort level and fitness goals.)

Move your muscle to a point of gentle and comfortable pulling—do not force the stretch.
If you feel any increasing tightness, discomfort, or pain, ease off the stretch until you find a level your muscle can relax into.
Breathe normally throughout each stretch, focusing on relaxation to help loosen the muscle.
Try to warm up (e.g., light walking or marching on the spot) before stretching.
Hold each stretch position for the recommended time, maintaining steady, controlled breathing.
Repeat the stretch 2–3 times daily as suggested, or as advised by your healthcare provider.

Maintaining proper form and gentle movements will help you safely increase flexibility over time.