How are: tucking your shirt, looping your belt, scratching your back, hooking your bra, don/doffing a jacket or shirt?
Is it tougher to reach your back or perform an upright row?
Do your pecs feel tight no matter how much you stretch?
Does it feel like a knot remains beneath your shoulder blade?
Your shoulder blade has a lot to do with shoulder rotation motion as well as why you may feel a knot beneath that area that never seems to loosen!
A stretch to help gains into internal rotation
This is a joint mobilization to aid gains into internal rotation
To help mobilize the thoracic spine
Restoring scapular (shoulder blade) mobility takes some hands-on intervention from your physical therapist, but the above are good ways to maintain the gains as your progress back to getting your rotation motion back! Best physical therapy practice is to address the surrounding areas versus to localize on the area of pain.
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