Tight muscles – Teres minor and Infraspinatus
1. The most important part to this stretch is the positioning of the scapula (the pointy shoulder blades in your back). When rolling onto your side roll forwards and then back again may to find the right position, you should feel like your lying mostly on your rib cage.
2. From there you bring the arm underneath you out to 90 degrees and make another right angle from your elbow so your hand is pointing to the sky.
3. To optimise this stretch further you want to open up your body to face slightly up creating a 45 degree angle. Doing this takes pressure off the joint itself and helps target the posterior muscles.
4.To feel the stretch push down on the arm with gentle pressure to start with, building up pressure slowly. If any pain occurs in the front side of the shoulder halt the stretch immediately as you have overworked the stretch.