Post-op stretching is integral to a successful recovery from shoulder surgery. In this article, we are going to talk about two posterior capsule stretches – push up progressions, and serratus punch into scaption.
Push-up Progressions
Get a round ball of some sort (medicine ball, soccer ball, basketball, softball, baseball, etc.) and place it under one hand. This is designed to increase the activity of the periscapular muscles. Perform a push-up into a comfortable range of motion. Repeat with ball under opposite hand.
To progress this exercise take stability ball and put it on the edge of a table. Place both hands onto the stability ball, pinch your shoulder blades together and perform a push-up into the ball to a comfortable range of motion.
The next progression of this exercise would be to place the stability ball on the floor. Again, pinch your shoulder blades together and perform a push-up into a comfortable range of motion.
Serratus Punch into Scaption
Begin this exercise in 90 degrees of scaption, in the transverse plane, out at an angle. Keep your elbow extended and reach forward. Next focus on extending your arm even further by protracting your scapulae or rotating it further away from the midline of your spine. Avoid using your upper trap in assisting with the movement. Make note that by also concentrating on scapular depression with this that the upper trap will become inhibited.
