If you’re dealing with shoulder pain or limited mobility, one muscle that often gets forgotten is the infraspinatus. A part of the rotator cuff, this small but essential muscle plays a leading role in enabling shoulder stability and movement. When it becomes tight or strained, it can lead to discomfort and restrict your range of motion. Knowing the right stretches can help address this pain and regain the lost mobility.
In this article, you’ll learn effective stretches targeting the infraspinatus. After reading these instructions, you can wave goodbye to pain while improving your flexibility at the same time.
How Infraspinatus Pain Affects Your Daily Life
Infraspinatus pain can significantly interfere with your daily routine, especially when it involves shoulder movements. Overhead activities, such as reaching for items on high shelves or even adjusting a light fixture, can become difficult and uncomfortable. The pain limits your ability to fully extend your arm, making these once-simple tasks feel like labors from Greek mythology.
Since the infraspinatus muscle is part of the rotator cuff, pain in this region often leads to issues with shoulder rotation. Whether you’re rotating your shoulder to put on a jacket, brush your hair, or carry a bag, the discomfort can make these everyday activities feel like a struggle. The pain often flares up during these movements, causing you to avoid them altogether or compensate with unnatural postures.
You might also notice a reduced range of motion in your shoulder. This stiffness can prevent you from comfortably performing tasks that involve full arm extension or rotation, such as playing sports, lifting objects, or even driving. When your shoulder’s movement is restricted, it can lead to further muscle imbalances or injuries over time if left unaddressed.
By targeting the infraspinatus with specific stretches, you can begin to alleviate these limitations and regain your ability to move more freely.
Effective Infraspinatus Stretches for Pain Relief and Flexibility
Cross-Body Band Stretch
The Cross-Body Band Stretch is an effective way to target the infraspinatus muscle, which plays a key role in shoulder stability and movement.
To perform this stretch, start by attaching a resistance band to a stable object at shoulder height. Hold the band in the hand of the affected arm and step back to create slight tension. Then, pull your arm across your body at shoulder height, feeling the stretch across the back of your shoulder and upper back.
The key to making this stretch beneficial is holding the position long enough for the muscle fibers to lengthen. Aim to hold the stretch for up to 30 seconds. This helps improve flexibility, reducing stiffness and making daily movements easier.
For a deeper stretch, slightly increase your step back to add more tension in the band as you pull your arm across. This encourages more lengthening of the muscle, but be careful not to force it. Stretching should never cause pain, only a feeling of mild tension.
This stretch is so convenient and adaptable! It only requires a resistance band, and can be performed almost anywhere to relieve infraspinatus discomfort effectively!
Passive External Rotation with a Stick
Using a stick for passive external rotation can be an effective way to stretch the infraspinatus muscle while reducing strain on the shoulder joint.
To begin, you’ll need to hold the stick with both hands. One hand should grip the stick behind your back, while the other holds it in front. This setup allows you to control the movement and guide your shoulder gently through the stretch.
To perform the stretch, use your good arm to push the stick, which will cause your affected shoulder to rotate outward. This external rotation targets the infraspinatus, helping release tension and improve flexibility. Since the movement is passive, your infraspinatus muscle doesn’t need to do the work, which makes this stretch especially helpful if you’re dealing with pain or stiffness.
It’s important to move slowly and maintain control throughout the stretch. Quick or jerky movements can lead to strain, which defeats the purpose of the exercise. By keeping the motion steady and measured, you allow the muscle to lengthen gradually and improve its range of motion.
Sleeper Stretch
The Sleeper Stretch is a straightforward yet highly effective technique for stretching the infraspinatus muscle and improving shoulder mobility.
To get into the correct position, lie on your side with your affected shoulder on the ground. Bend your arm at a 90-degree angle, keeping your elbow directly in front of your shoulder. This creates an ideal position to ensure the stretch targets the infraspinatus without overworking other muscles.
Once you’re in position, use your opposite hand to gently push the forearm of the working arm toward the floor. This gentle pressure will help increase the stretch and gradually release the tension in the infraspinatus. Be sure to avoid pushing too hard, as the goal is to stretch the muscle without causing pain.
Maintaining proper alignment throughout the stretch is important. Keep your body straight and avoid twisting or rolling backward, as this could shift the focus away from the infraspinatus. Staying aligned ensures the stretch stays concentrated on the muscle you want to target.
Standing Wall External Rotation Stretch
Using a wall for support during shoulder external rotation can help you safely stretch and mobilize the shoulder, including the infraspinatus, while improving stability. The wall provides balance, making it easier to maintain proper alignment throughout the stretch, especially if you’re new to shoulder exercises. This support allows you to focus on the movement without worrying about balance or posture.
To perform this stretch, stand next to a wall with your arm bent at a 90-degree angle, keeping your elbow level with your shoulder. Rest the backside of your forearm against the wall. Slowly rotate your shoulder outward, moving your forearm away from your body while keeping contact with the wall. This gentle external rotation engages the infraspinatus along with other rotator cuff muscles, helping release tension and improve mobility.
Maintain a straight back throughout the stretch. Keeping your spine aligned prevents unnecessary strain on your shoulder and ensures the movement stays controlled and effective.
Additional Tips for Effective Infraspinatus Stretches
Before you begin stretching, warm up your shoulder muscles. A simple warm-up can increase blood flow and prepare the muscles for deeper stretches. Try light movements like arm circles, shoulder rolls, or gentle swings of the arms. This will help loosen up the area and make the stretches more effective.
As you stretch, pay attention to your breathing. Controlled, deep breaths can help relax your muscles, allowing you to stretch more comfortably. Inhale deeply before starting a stretch, then exhale slowly while holding the position. This rhythm not only helps you stay calm but also deepens the stretch without causing strain.
Consistency is key. To improve flexibility over time, maintain a regular stretching routine. For best results, aim to stretch several times a week. This will help you gradually increase your range of motion and keep your infraspinatus muscle from tightening up again. Stretching apps with easy-to-use dashboard functionalities like WeStretch can help make the process much smoother.
Exercise Smarter with WeStretch: Your All-in-One Stretching Assistant
A consistent full-body stretching routine is essential for improving flexibility, supporting injury prevention, and enhancing overall well-being. Carefully following simple yet effective stretches targeting the hamstrings, hip flexors, back, quads, chest, and shoulders, individuals of any fitness level can reap the benefits.
Regular stretching, with attention to proper form and consistency, can help you move more freely, recover faster, and feel better in everyday activities.
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FAQ
How do you relieve infraspinatus pain?
Try gentle stretches like the cross-body shoulder stretch or doorway stretch. These exercises help improve flexibility and reduce tension in the infraspinatus muscle. Ensure you warm up before stretching and maintain proper posture. Hold each stretch for up to 30 seconds (3×10 seconds also works for beginners) without bouncing. Regularly performing these stretches can help alleviate pain and prevent further discomfort.
How to stretch your infraspinatus?
Try the cross-body shoulder stretch. Extend one arm across your chest and use the opposite hand to gently pull the arm closer. Hold for up to 30 seconds (3×10 seconds also works for beginners), keeping your shoulder down and relaxed. Another option is the doorway stretch: place your forearm on a doorframe with a 90-degree bend at the elbow, and gently lean forward. Both stretches help relieve tension and improve flexibility.
What does a tight infraspinatus feel like?
A tight infraspinatus often feels like a deep, aching discomfort in the shoulder or upper back. You might experience stiffness, reduced mobility, or difficulty raising your arm. The pain can sometimes radiate down the arm or mimic symptoms of a rotator cuff injury. Stretching this muscle can help alleviate tension and improve flexibility.
What is the best exercise for infraspinatus tears?
The best exercise for an infraspinatus tear is a gentle external shoulder rotation stretch. Start by lying on your side with the injured arm on top, keeping the elbow bent at a 90-degree angle. Slowly rotate your forearm upward, keeping the elbow close to your body. Hold for up to 30 seconds, and repeat 2-3 times. This stretch targets the infraspinatus, improving flexibility and alleviating pain. Always consult a healthcare professional before starting any exercise for injury recovery.
What causes infraspinatus pain?
Infraspinatus pain is often caused by overuse of the muscle, poor posture, muscle strain, or repetitive overhead activities. It can also result from rotator cuff injuries, tendonitis, or conditions like impingement syndrome.
